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How to Do 21s (Barbell) — Form, Muscles & Tips

Learn how to do the 21s (Barbell): step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Hold a barbell with an underhand grip at arm's length in front of your thighs.
  2. Perform 7 partial curls from the bottom to the halfway point (forearms parallel to the floor).
  3. Then perform 7 partial curls from the halfway point to the top (forearms vertical).
  4. Finally, perform 7 full-range curls from bottom to top.
  5. That is one set of 21 total reps.
  6. Keep your elbows close to your sides throughout.