Dumbbell 21s
Stand with dumbbells in each hand, palms up. Perform 7 reps from the bottom to halfway, then 7 from halfway to the top, and finally 7 full-range curls. Control each phase, keeping your elbows fixed to your sides.
How it is executed
- Stand with dumbbells in each hand, palms up.
- Perform 7 reps from the bottom to halfway, then 7 from halfway to the top, and finally 7 full-range curls.
- Control each phase, keeping your elbows fixed to your sides.
- Muscles worked
- Biceps
- Primary muscle
- Biceps
- Equipment
- Dumbbell
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Hypertrophy · Strength
