Instructions

1

Stand upright with feet shoulder-width apart, holding a barbell with an underhand (supinated) grip at arm's length in front of your thighs. Maintain neutral spine with shoulders back and core engaged.

2

Position hands slightly wider than shoulder-width with palms facing forward. Keep elbows fixed at your sides throughout the movement. Ensure the barbell is gripped firmly with wrists in neutral position.

3

Lower the barbell in a controlled manner by extending your elbows, allowing the weight to descend toward your thighs. Maintain elbow position and control the descent for 2-3 seconds, resisting the pull of gravity.

4

Flex your biceps and elbows to curl the barbell back to the starting position at chest height. Squeeze the biceps at the top of the movement for 1 second before initiating the next repetition.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTEZ Barbell

DIFFICULTYBeginner

Overview

The EZ Barbell 21s is an incredibly effective Strength movement designed to fully engage the Biceps Brachii. By utilizing EZ Barbell, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Upper Arms development.

Benefits

Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Biceps Brachii.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the EZ Barbell.

Beginner Tips

If you are new to the EZ Barbell 21s, focus on mastering the movement pattern with zero weight before adding EZ Barbell.

EZ Barbell 21s