EZ Bar Bicep 21s - How to Perform, Muscles, Variants | SatisFIT Skip to main content

EZ Bar Bicep 21s

Step by step instructions, muscle activation and variants for the EZ Bar Bicep 21s.

MediumBiceps

About this exercise

EZ Bar 21s is an advanced bicep curl technique that splits a set into three seven-rep segments: seven partial reps from the bottom to the halfway point, seven partial reps from the halfway point to the top, and seven full-range reps. This method produces intense muscular fatigue and metabolic stress throughout the entire range of motion.

How to Perform

  • Stand upright and hold an EZ barbell with a supinated grip, arms hanging in front of you
  • For the first 7 reps, curl the bar only from full extension up to the 90-degree midpoint, then lower back down
  • Without resting, perform 7 more reps starting at the 90-degree midpoint and curling all the way to the top, then lower to the midpoint
  • Finally, without resting, perform 7 full-range reps from full extension to full contraction
  • Keep your elbows tucked at your sides and avoid swinging the torso throughout all three segments
  • Complete all 21 reps as one continuous set before resting

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the EZ Bar Bicep 21s

The EZ Bar Bicep 21s is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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