21's With Barbell

Performing 21's, is an excellent way of overloading the desired muscle, and can be used with a multitude of different exercises, however it is most often associated with the biceps muscle.

START	MIDWAY	FINISH

Choose a suitable weight which you will make a total of 21 separate lifts and lowers in 3 sets of 7.

Your first set will be from the initial start phase (often the hardest part of any lift) until you reach the mid point for that exercise, whereby you will lower and repeat.

Once you have completed all 7 lifts, continue the reps through the middle phase of your lift, lifting and lowering the bar between your mid-section.

The final phase will see you lift for the last 7 reps, from your midline, all the way to the top of your chest.

Throughout the movement it's essential that you minimize any swinging with the weight, leaning forward or back and keeping the elbows tucked into your sides in order to achieve maximum gains from this exercise.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.