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Exercise Library / Biceps / 21s Bicep Curl
💪 Biceps Intermediate

21s Bicep Curl

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3
Sets
21
Reps
Barbell
Equipment
6.00
Cal/min

🎯 Muscles Worked

🎯
Primary
biceps
➕
Secondary
forearms

📋 How To Perform 21s Bicep Curl

1
Perform 7 curls through the bottom half range only (start to mid-point).
2
Immediately follow with 7 curls through the top half range only.
3
Finish with 7 full range-of-motion curls.
4
That's 21 total reps in one continuous set — keep elbows fixed throughout.
5
Use lighter weight than your normal curl since this is high volume.

💪 More Biceps Exercises

Cross Body Hammer Curl
beginner
Zottman Curl
intermediate
Bayesian Cable Curl
intermediate
Chin-Up
intermediate

❓ Frequently Asked Questions

What muscles does 21s Bicep Curl work?
21s Bicep Curl primarily targets the biceps, with the forearms working as secondary muscles.
How many sets and reps of 21s Bicep Curl should I do?
A typical starting point is 3 sets of 21 reps, adjusted based on your goal and experience level.
What equipment do I need for 21s Bicep Curl?
21s Bicep Curl requires a barbell.

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