Best Bicep Exercise: Barbell 21’s

Best Bicep Exercise: Barbell 21's are a killer for your upper arm exercises or arm workouts. Build bigger biceps with this bicep building exercise.

349
-
Rates : 0
20 comments
  1. Leonardo Oliva / December 12, 2011

    looks like a great exercise! I’ll put it into my biceps routine. Thanks for
    the info!

  2. xteme / April 8, 2012

    man 21’s is the best bicep exercise i ve ever experienced try it out

  3. Edwin mejia / July 18, 2012

    how many sets you should do ?

  4. Tdubya / September 4, 2012

    strange how doing curls this way is SO much more effective

  5. Machete757 / November 7, 2012

    Do five sets of 21’s 🙂 You’ll see the gains from bulking them really fast.
    Good luck

  6. NinoMusca / December 2, 2012

    Zyzz did these during his bulk

  7. indirulz1234 / December 5, 2012

    is this good for strength or mass?

  8. detroitMC313 / December 6, 2012

    Ay, would you say this is good for skinny people who are trying to get
    bigger/stronger?? I love this exercise, I just don’t know if it’s right for
    me…..

  9. Spiral Out / January 2, 2013

    how much wieght are you using?

  10. Chris Patrick / January 7, 2013

    I try to use about 75% of what I would normally use for a barbell curl, it
    gets heavy fast!

  11. Spiral Out / January 7, 2013

    hahah it really does. its a killer workout. I find different ways
    effective, how many times a week would you personally recommend for this
    exercise for mass on biceps?

  12. Chris Patrick / January 11, 2013

    I like to throw 21’s in once or twice per week, good luck!

  13. eLsmr / February 24, 2013

    damnn..this exercise is like exploding my biceps in just one set..totally
    effective!

  14. samrat indian / March 25, 2013

    Great tips Chris. Thank u

  15. send415 / April 3, 2013

    can u plz tell me where to get this barbell i cant find it anywere

  16. Chris Patrick / April 6, 2013

    I believe the barbells we used for this video were from the Les Mills Body
    Pump class.

  17. elia majdalany / May 9, 2013

    how much set to do ?

  18. Chris Patrick / May 11, 2013

    3 sets as part of your bicep day should do the trick, good luck!

  19. Lars M / February 28, 2014

    First time I’ve worked out in years, and I did this. I can still feel it in
    my arms :P

  20. Alan Brody (TheHermit360) / July 31, 2014

    This and zottman curl just make your biceps explode!

Leave a Reply