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 Lifted | Average Reps | One Rep Max Average |
|---|---|---|
| 36.3 lbs | 16.4 | 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:
Alternatives
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 WeightsThere 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.