How to do the 21s
Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Then, without stopping, bring the bar all the way up on teh descent stop half way until the bar is parallel with the floor. Do this for seven reps. Then, without stopping, do 7 full barbell curlsSpotter Information:
A spotter can be used for motivation during this exercise, as well as being in front of the person to help lift the weight.