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.

BICEPS · PULL

Dumbbell 21s: how the movement is executed

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: HypertrophyStrength

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Variations and substitutions

Barbell 21sBarbell Bayesian CurlCable Dumbbell Concentration CurlDumbbell Barbell Biceps CurlBarbell EZ Bar Biceps CurlEZ bar Dumbbell Biceps CurlDumbbell Cable Straight Bar Biceps CurlCable Cable Rope Biceps CurlCable · Rope attachment

Biceps exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.RIR (reps in reserve)RIR is how many repetitions someone could still have completed at the end of a set before reaching technical failure.Client lifetime valueWhat a client is worth in total

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Dumbbell 21s

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