How to Do the Twenty-Ones Lift

Twenty-ones (21's) are a weightlifting technique for building biceps. They are done standing with a curl bar and divided into 3 sets of motions, each repeated 7 times (hence why they are called Twenty-ones)

Difficulty: Moderate

Instructions

Things You'll Need:

• Curl bar

1. Put an appropriate amount of weight on the curl bar. A good estimate for doing twenty-ones is to use the same amount of weight you use for a set of 10 seated curls.

2. Stand over the curl bar, grip it underhanded and lift it up to your chin. Your forearms should be vertical and your fists pointed to the ceiling.

3. Lower the bar to 90 degrees, then lift it back to the position of step 2. This is the first part of twenty-ones and is essentially half of a normal standing curl. Repeat this motion 7 times.

4. Lower the bar so that your arms are relaxed. The bar should be against your thighs and your arms pointed toward the ground.

5. Raise the bar to 90 degrees, then lower it back to the position of step 4. This is the second part of twenty-ones and is essentially the other half of a normal standing curl. Repeat this motion 7 times.

6. Finish off the twenty-ones by doing 7 reps of a full standing curl.

Tips & Warnings

• You should be using enough weight to feel tired after doing the twenty-ones. If you can't complete all 3 parts, use a lighter weight.