EZ-Bar 21s
The 21-rep protocol on an EZ-bar: seven curls through the bottom half, seven through the top half, then seven full curls, with no rest between.
How to do it
Setup
Standing tall, EZ-bar at the thighs, hands underhand on the angled grips, elbows pinned.
Steps
- Curl from the thighs up to halfway, seven times.
- Curl from halfway up to the chest, seven times.
- Finish with seven full curls, no rest between the parts.
Common mistakes
Pausing between the parts: the 21 is one set; keep moving. Halfway drifting up or down: stop with the forearms level. Loading it like a normal curl: 21 reps need a lighter bar.
Breathing
Exhale on every curl, inhale lowering.
