21S Bicep Curl - (EZ Bar)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart.
   • Hold an EZ bar with an underhand grip, hands positioned on the angled parts of the bar.
2. Step 2Position Your Arms
   • Let the bar hang at arm's length in front of your thighs.
   • Keep your elbows close to your torso and your wrists straight.
3. Step 3First Half of the Curl
   • Curl the bar up to the halfway point (about 90 degrees) by bending your elbows.
   • Focus on squeezing your biceps at the top of this movement.
4. Step 4Lower the Bar
   • Lower the bar back to the starting position, fully extending your arms.
   • Maintain control and avoid swinging the bar.
5. Step 5Second Half of the Curl
   • Curl the bar up again, this time all the way to your shoulders.
   • Ensure your elbows stay close to your body throughout the movement.
6. Step 6Lower the Bar Again
   • Lower the bar back to the halfway point (90 degrees) and then back down to the starting position.
   • Control the movement to avoid any jerking or swinging.
7. Step 7Repeat
   • Perform the 21s by completing the first half and second half of the curl for the desired number of repetitions.
   • Focus on maintaining good form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the bar to your thighs.
   • Stand upright and safely put down the EZ bar.