21s Bicep Curl
Trains the biceps. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the 21s Bicep Curl
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What 21s Bicep Curl trains
Technique
How to do the 21s Bicep Curl
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands shoulder-width apart and arms fully extended.
- Perform 7 partial curls from the bottom, curling the barbell from full extension up to the halfway point where your forearms are parallel to the floor, then lowering back down.
- Perform 7 partial curls from the top, curling the barbell from the halfway point up to your shoulders, then lowering back to the halfway point.
- Finish with 7 full-range curls, curling the barbell from full extension all the way to your shoulders. This completes one set of 21 repetitions.
Form cues
Getting it right
- Keep your elbows pinned to your sides throughout all 21 repetitions to isolate the biceps.
- Use a lighter weight than your normal curl; the extended set creates significant fatigue.
- Exhale as you curl the barbell up and inhale as you lower it.
- Avoid swinging your torso or using momentum, especially during the final full-range repetitions.
Substitutes
Swap 21s Bicep Curl for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the 21s Bicep Curl for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.