21's

Free Weights / Expert

5 ratings

Equipment Needed

  • EZ-Curl Bar

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 37.41 lb
    average weight
  • 80.00 lb
    best weight
  • 56
    times logged
  • #85
    popularity rank

Average Sitewide 21's Weight

  • 38.96 lb
    average weight
  • 80.00 lb
    best weight
  • 35
    times logged
  • #71
    popularity rank

Average Male 21's Weight

  • 24.76 lb
    average weight
  • 40.00 lb
    best weight
  • 10
    times logged
  • #255
    popularity rank

Average Female 21's Weight

How to do the 21's:

Muscles Worked

Forearms secondary Biceps primary Muscles diagram

Details

The 21's is a free weights exercise that primarily targets the biceps ...more

The 21's is a free weights exercise that primarily targets the biceps.

The only 21's equipment that you really need is the following: ez-curl bar. There are however many different 21's variations that you can try out that may require different types of 21's equipment or maye even require no equipment at all.

Learning proper 21's form is easy with the step by step 21's instructions, 21's tips, and the instructional 21's technique video on this page. The 21's is a exercise for those with a expert level of physical fitness and exercise experience. Watch the 21's video, learn how to do the 21's, and then be sure and browse through the 21's workouts on our workout plans page!

Tips

  1. Do not take a rest between each set of 7.
  2. Stand tall with back straight. Try not to lean back to raise weight.
  3. Focus on not letting your arms go past 90 degrees on the first two variations.

Variations

  1. Can be done with a straight bar. However, it is somewhat unnatural and can cause strain on the wrists.
  2. Use dumbbells or a cable machine with a rope attachment.
  3. Stand on a bosu ball to incorporate your core.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

3 Review

  • JohnOhman
    over 6 years ago
    #

  • AaronV
    over 5 years ago
    #

    Never found these to be as great as everyone has made them out to be.

  • NAC
    over 2 years ago
    #

    I agree with AaronV. This isn't my favorite bicep exercise. I've seen pretty good results from adding drag curls to my workouts I also like supinator curls. 21's get two stars from me.

Equipment Needed

  • EZ-Curl Bar

Tips

  1. Do not take a rest between each set of 7.
  2. Stand tall with back straight. Try not to lean back to raise weight.
  3. Focus on not letting your arms go past 90 degrees on the first two variations.

Variations

  1. Can be done with a straight bar. However, it is somewhat unnatural and can cause strain on the wrists.
  2. Use dumbbells or a cable machine with a rope attachment.
  3. Stand on a bosu ball to incorporate your core.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation