Exercise guide
EZ-Bar 21s
- Intermediate
- Isolation
- Rep-based
- Back
- Shoulders
- Upper arms
EZ-Bar 21s are a high-intensity bicep finisher that uses partial and full ranges of motion to maximize time under tension and metabolic stress. The EZ-bar's angled grip reduces wrist strain while the three distinct phases ensure complete fatigue of the bicep fibers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Stand upright with feet shoulder-width apart and a slight bend in the knees.
- Grip the EZ-bar on the outer knurling with an underhand (supinated) grip.
- Pull your shoulders back and pin your elbows firmly against your ribcage.
How to do it
- Perform 7 partial reps from full extension to the midpoint (90-degree elbow bend), exhaling as you lift.
- Immediately perform 7 partial reps from the midpoint to the top of the curl, maintaining constant tension.
- Finish with 7 full-range repetitions, moving from full extension to full contraction with a controlled 2-second eccentric phase.
Form checklist
- Keep elbows fixed at your sides throughout all 21 repetitions.
- Avoid using hip momentum or swinging the weight to complete the reps.
- Maintain a neutral wrist position without curling them toward your forearms.
- Keep your core engaged and chest up to prevent rounding the shoulders.
Pro tips
- Focus on the mind-muscle connection during the middle 7 reps, as this is where the bicep is under the most mechanical tension.
- Squeeze the biceps as hard as possible at the peak of every full-range repetition to maximize blood flow.
Make it harder
- Increase the eccentric (lowering) phase to 4 seconds for the final 7 full-range repetitions.
- Perform the exercise while standing with your back against a wall to completely eliminate body sway.
Frequently asked
- What muscles does the ez-bar 21s work?
- The ez-bar 21s primarily targets the biceps.
- What equipment do you need for the ez-bar 21s?
- The ez-bar 21s uses ez barbell.
- Is the ez-bar 21s good for beginners?
- The ez-bar 21s is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.