Standing Barbell 21s


  • This movement is performed with a barbell in a standing position
  • Stand with your feet shoulder width apart with your knees slightly bent to support your lower back.
  • Begin with the barbell hanging straight down in front of you on your thighs. You must keep your elbows in at your sides during the exercise. This exercise consists for 3 sets of repetitions. First, start curling up the barbell, once you reach the half way point pause. Now lower the barbell back down to a fully extended position. Perform this for 7 reps.
  • Without pausing, curl the same weight all the way to the top, then lower the weight to the half way point and back up again. Perform this for 7 reps.
  • Finally, perform 7 reps of full barbell curls from the bottom to the top.


  • The exercise consists of partial and full range motions. This allows you to target all areas of your biceps. Remember to remain straight and not to swing the weight up.
Primary muscles Biceps
Secondary muscles