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elbow flexion
Biceps 21s
Search GoogleBiceps 21s is a intermediate elbow flexion exercise using barbell. It primarily trains biceps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- biceps
- Secondary
- brachialis, forearms
- Equipment
- barbell
- Mechanic
- isolation
Setup
- — Prepare the open floor and clear the movement area.
- — Set your stance, grip, and starting position before beginning biceps 21s.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Perform seven lower-half curls, seven upper-half curls, and seven full-range curls without swinging the torso.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the elbow flexion.
- — Perform seven lower-half curls, seven upper-half curls, and seven full-range curls without swinging the torso.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo biceps 21s
Regressions
- — Supported or reduced-range biceps 21s