EZ-bar 21s
Expert Advice
Control the movement and use a weight that allows you to complete all reps with proper form.
How-to-do Steps
- Stand with feet shoulder-width apart, holding an EZ-bar at waist level.
- Perform 7 curls from the bottom to the midpoint of the range of motion.
- Follow with 7 curls from the midpoint to the top of the range of motion.
- Finish with 7 full range of motion curls.
- This completes one set.
Track EZ-bar 21s in FitAI
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Muscles Worked
EZ-bar 21s primarily targets the Biceps, with Strength mechanics using EZ Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
EZ Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does EZ-bar 21s work?
EZ-bar 21s primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with EZ Barbell.
How many sets and reps should I do for EZ-bar 21s?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is EZ-bar 21s suitable for beginners?
EZ-bar 21s is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
