Dumbbell 21s

Expert Advice

Keep your elbows stationary and close to your body to isolate the biceps and prevent using momentum.

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
Perform 7 curls from the bottom of the movement to halfway up.
Follow with 7 curls from halfway up to the full curl position.
Finish with 7 full range of motion curls from bottom to top.
This completes one set of '21s'.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Exercise Type

Strength