Exercise library / Arms
21s (barbell)
Arms · Barbell
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Biceps.
Secondary: Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk 21-ere (stang)
- Svenska 21:or (skivstång)
- Dansk 21'ere (vægtstang)
- Deutsch 21er (Langhantel)
- Español Curl 21 (barra)
- Italiano Curl 21 (bilanciere)
- Português Rosca 21 (barra)
- Русский Подъём штанги на бицепс 21
- Français Curl 21 (barre)
Related arms exercises
- Biceps curl
- Hammer curl
- Concentration curl
- Incline dumbbell curl
- Overhead triceps extension
- Triceps kickbacks
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.