EZ Bar 21s
Description
The EZ bar 21s is a classic bicep finisher made famous in old-school bodybuilding. The protocol calls for seven bottom-half curls, seven top-half curls, then seven full-range curls, all without rest. The combination of partial ranges and full reps creates an extreme pump and total bicep fatigue.
Muscle Group
Equipment Required
EZ Bar 21s Instructions
- Stand with feet shoulder-width apart, holding an EZ bar with an underhand grip.
- Grip the bar at the inner curves of the EZ bar.
- Stand tall with elbows tucked at your sides.
- Curl the bar from full extension up to the halfway point only. Repeat for seven half curls.
- Without rest, curl the bar from the halfway point up to the top. Repeat for seven top-half curls.
- Without rest, perform seven full range curls from full extension to the top.
- Maintain elbow position throughout the entire sequence.
- Lower the bar back to the starting position with control after the final rep.
EZ Bar 21s Form & Visual
EZ Bar 21s Benefits
- Classic bicep burnout finisher
- Hits multiple ranges in one set
- Creates an extreme bicep pump
- Builds bicep size with high time under tension
- EZ bar reduces wrist strain compared to straight bar
- Useful for breaking through bicep plateaus
EZ Bar 21s Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
EZ Bar 21s Variations & Alternatives
- EZ Bar Curl
- Barbell 21s
- Dumbbell 21s
- Preacher Curl
