21 Barbell curl

HOW TO PERFORM 21 BARBELL CURL

BENEFITS

There are many reasons why 21s are worth including in your training program, at least occasionally, including:


Increased Endurance: You'll perform muscle-building exercises for longer amounts of time, challenging your muscular stamina and tolerance. While many single-joint exercises are performed in the 8- to 15-repetition range, 21s will require longer muscular endurance and vitality to support the grueling sets.


Muscle Confusion: By attacking repetitions from multiple starting and ending points, the atypical execution pattern will keep the body guessing and reacting to the shock value of the work.


Newbie-Friendly: Not only known for positive physical results, incorporating new training techniques into any exercise program can also enhance your physiological responses. Look forward to freshening up basic, no-nonsense moves, which can become monotonous and boring over time.


Time Saving: With 21s, fewer exercises per body part can be executed, due to the quick pump your muscles will feel during the longer sets and unique ROMs. One or two exercises per muscle group can be eliminated from your standard lifting plan when 21s are properly executed.