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EZ bar 21s

EZ bar 21s

EZ bar 21s is a highly effective bicep exercise that targets the muscles in the front of your upper arms. This exercise combines partial repetitions with full range-of-motion repetitions to create a unique and challenging workout for your biceps. The name "21s" refers to the specific protocol followed during this exercise, which involves performing 21 total repetitions split into three distinct sets. The first set of EZ bar 21s consists of performing 7 half-range-of-motion repetitions. In this part of the exercise, you start with your arms halfway down, then curl the bar up to your chest, stopping at the halfway point. This partially contracted position helps to engage and isolate the biceps. Next, you move on to the second set, which also includes 7 repetitions. This time, you perform full range-of-motion curls from the bottom position (arms fully extended) up to the top (bar touching your chest). This part of the exercise helps to develop overall bicep strength and size. Lastly, you complete the exercise with the third and final set, which again consists of 7 repetitions. However, this time you combine both the half-range and full-range motions. Starting with the half-range motion, you perform 7 reps, followed immediately by 7 full-range reps without rest. This set provides an intense burn to your biceps, challenging them to their maximum capacity. EZ bar 21s are a popular choice among fitness enthusiasts looking to add variety to their bicep workouts and to break through plateaus. Remember to use an appropriate weight and maintain proper form throughout the exercise. Incorporating EZ bar 21s into your routine can help you build stronger and more defined biceps, enhancing your overall upper body strength and physique.


  • Start by standing with your feet shoulder-width apart and grasp the EZ bar with an underhand grip, hands slightly wider than shoulder-width apart.
  • With your elbows slightly tucked in, curl the barbell up until your forearms are parallel to the ground, focusing on contracting your biceps.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Lower the barbell halfway down, stopping when your arms are at a 90-degree angle.
  • Pause again for a moment, focusing on maintaining tension in your biceps.
  • Finally, complete the exercise by curling the EZ bar all the way up until it reaches your chest, fully contracting your biceps.
  • Repeat the entire sequence for the desired number of reps.

Tips & Tricks

  • Use proper form and technique to prevent injury and maximize results.
  • Incorporate a variety of weight increments to challenge your muscles and promote growth.
  • Focus on the mind-muscle connection by visualizing and intentionally engaging the target muscles during each rep.
  • Use controlled and deliberate movements throughout the exercise to fully engage the muscles and avoid momentum.
  • Ensure that your grip is comfortable, allowing for proper wrist alignment and reducing strain.
  • Start with a weight that allows you to complete the full range of motion with proper form. Gradually increase the weight as you become stronger.
  • Add variety to your routine by implementing different grip positions, such as close, wide, or neutral grip.
  • Avoid swinging or using excessive body momentum during the exercise. Keep the movement controlled and isolated to the target muscles.
  • Focus on the eccentric (lowering) phase of the exercise, lowering the weight slowly and under control for maximum muscle activation.
  • Prioritize recovery by allowing adequate rest between sets and implementing a proper nutrition plan to support muscle growth and repair.

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