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 curls
Spotter 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.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Biceps Brachii
  • Forearm
  • Arms
  • Isolation
  • Dumbbell
  • Freeweight

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
36.3 lbs16.4 69.2 lbs

What is a good starting weight?

Based on an average weight lifted of 36.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 18 lbs and aim for 12-15 reps.


Workouts Plans with 21s

Purpose Type Level
Hypertrophy Beginner
Muscular Definition Advanced
Sport Specific Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Sport Specific Intermediate
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.