Barbell 21-Low
Master the bottom range of the bicep curl. This partial-ROM exercise isolates the initial pull for maximum tension and strength, serving as the perfect foundation for high-volume arm training.
The Barbell 21-Low mainly works the biceps, with help from the forearms. You'll need: barbell.
Required Equipment
Barbell 21-Low Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Barbell 21-Low
Positioning
Stand upright with your feet shoulder-width apart, maintaining a tight core. Grip a barbell with your palms facing forward at shoulder width.
Movement
Start with the barbell fully extended at your thighs.
Curl the barbell upward until your forearms are parallel to the floor.
Return the barbell to the fully extended starting position with control.
Maintain strict form, keeping your elbows tucked close to your sides throughout the duration of the set.
Note
Focus on a controlled tempo and avoid using momentum or swinging your body, as this is solely the bottom-range portion of a 21s set.
Barbell 21-Low FAQs
What muscles does the Barbell 21-Low work?
The Barbell 21-Low mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Barbell 21-Low?
Barbell.
What workout day should the Barbell 21-Low go on?
It belongs on pull day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.