Instructions:
- 1Stand with your feet shoulder-width apart and hold the EZ bar in front of you at shoulder width.
- 2Start by doing seven half-curls from the bottom of the movement to the halfway point.
- 3Next, do seven half-curls from the halfway point to the top of the movement.
- 4Finally, perform seven full curls, from the bottom to the top of the movement.
- 5The cycle of 21 reps is then repeated.
Tips:
- Keep your elbows stationary at your sides throughout the exercise.
- Avoid using your back or shoulders to lift the bar, focus on using your biceps.
- Control the weight on the way down to make the most of the negative portion of the rep.
- This exercise can be very demanding, start with a lighter weight and work your way up slowly.
Mastering the EZ-Bar 21s: A Comprehensive Guide
The EZ-Bar 21s exercise is an excellent choice for targeting the upper arms, specifically the biceps brachii and brachialis. This exercise can effectively build muscle and strength, making it a staple in many workout routines. It can be performed using an EZ barbell, but can also be adapted with dumbbells for those who prefer a different grip or want to challenge themselves in another way.
Understanding EZ-Bar 21s
Popularized as part of various strength training programs, the EZ-Bar 21s focuses on a unique rep scheme that involves three sets of seven repetitions. The first seven reps are performed from the bottom to halfway up, the next seven from halfway to the top, and the final seven complete curls. This approach maximizes muscle engagement and promotes hypertrophy in the arms.
How to Perform EZ-Bar 21s
- Begin by standing with your feet shoulder-width apart, holding the EZ barbell with an underhand grip.
- Start by curling the barbell from the bottom position to the halfway point for the first seven reps.
- Rest briefly and then curl the barbell from the halfway position to the top for the next seven reps.
- Finally, perform seven full range of motion curls, completing the 21s.
Tips for Success
- Maintain Proper Form: Focus on controlled movements to ensure you are activating the target muscles correctly and minimizing the risk of injury.
- Choose the Right Weight: Start with a manageable weight that allows you to complete all reps with good form. Gradually increase the load as you become stronger.
- Stay Hydrated: Proper hydration is essential for optimal performance, especially during high-intensity workouts.
Alternative Exercises
If you’re looking to diversify your workout regime, consider exploring the EZ curl 21s or modified bicep 21s. These variations can add variety and target the biceps in slightly different ways, helping to avoid plateaus and keep your sessions fresh.
In conclusion, incorporating the EZ-Bar 21s into your workout routine can yield significant gains in arm strength and size. Whether you opt for the traditional barbell version or explore variations with dumbbells, the key is consistency and proper technique. Happy lifting!