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Biceps

EZ Bar 21s

The EZ Bar 21s is a strength exercise with an EZ bar for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 30%, biceps (long head) 28% and brachialis 17%.

Level: BeginnerEquipment: EZ barSingle-joint (isolation)
EZ Bar 21s demonstration

How to do it

  1. Stand tall holding an EZ bar on the outer angled sections, palms facing up, arms straight.
  2. Do 7 half reps from the bottom, curling only until the forearms are parallel to the floor.
  3. Without resting, do 7 half reps from that parallel point up to the top.
  4. Finish with 7 full curls from straight arms to the top.
  5. Keep the elbows at your sides and lower under control on every rep.

Tips

  • Pick a weight you could curl about 12 to 15 times normally.
  • The angled bar keeps the wrists comfortable through all 21 reps.

Common mistakes

  • Leaning back to finish the last full reps.
  • Cutting the half reps short or letting them run into full reps.

Muscles worked by the EZ Bar 21s

  • Biceps (short head) Primary30%
  • Biceps (long head) Primary28%
  • Brachialis Secondary17%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Spinal erectors (lower back) Stabilizer5%
  • Front delts Stabilizer3%
  • Gluteus maximus Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Momentum or partial ranges change where tension sits, not which muscles work. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

EZ Bar 21s alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the EZ Bar 21s work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the EZ Bar 21s good for beginners?

Yes. The EZ Bar 21s is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the EZ Bar 21s?

For example the 21s, Axle Bar Curl and Band Curl. They train mostly the same muscles, some with different equipment.

How do you make the EZ Bar 21s harder?

Add weight or reps, or move on to the 21s and Axle Bar Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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