EZ-bar 21s
The EZ-bar 21s is a bicep curl variation that targets the biceps and forearms.
- Stand with your feet shoulder-width apart, holding the EZ-bar with an underhand grip.
- Start with the bar at thigh level, curl it up to the halfway point (90 degrees), then lower it back down.
- Next, curl the bar all the way up to your shoulders, then lower it back down to the starting position.
- Repeat the two movements for a total of 21 reps.
How to perform the EZ-bar 21s
- Set up. Set up in a stable, balanced starting position appropriate for the EZ-bar 21s using your ez barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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