Arms · EZ Bar
EZ Barbell 21S
How to do the ez barbell 21s, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hold an EZ bar with an underhand grip on the angled sections, arms hanging at full extension. Do 7 reps curling only to the halfway point, then 7 reps from halfway to the top, then 7 full reps from bottom to top. That sequence of 21 reps is one set.
- 1Feel a deep biceps burn build across all three rep ranges
- 2Keep your elbows pinned to your sides the whole set
- 3Control each partial so the biceps stay loaded
Common mistakes
- Don't swing or use your back to cheat reps up
- Avoid letting your elbows drift forward as you fatigue
- Don't shorten the partial ranges to make it easier
Muscles worked
The ez barbell 21s mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the ez barbell 21s for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.