How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the 21s (ez bar) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

21s (EZ Bar): how to do it and muscles worked

The 21s (ez bar) mainly works your biceps. You need an EZ bar.

Muscles worked

Main

Biceps

How to do the 21s (ez bar)

1
Stand tall holding an EZ bar with an underhand grip on the angled grips, arms straight and elbows tucked at your sides. Use a light weight for this high-rep format.
2
Do 7 curls from the bottom to halfway up, then 7 curls from halfway to the top, then 7 full-range curls. Finish all 21 without resting between parts.
3
Lower the bar slowly on every rep. Breathe steadily throughout and exhale on each curl.

Form tip: Pick a weight about half of what you normally curl; keep your elbows pinned and stop if your form breaks down.

Common questions

Which muscles does the 21s (ez bar) work?: The 21s (ez bar) mainly works your biceps.
What equipment do I need for the 21s (ez bar)?: You need an EZ bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the 21s (ez bar) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More biceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.