Dumbbell 21s

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• Dumbbells

Technique

1. Stand tall holding a dumbbell in each hand, palms turned to the front, arms hanging straight.
2. Do 7 half reps from straight arms up to the point where the forearms are parallel to the floor.
3. Without a pause, do 7 half reps from parallel to the top.
4. Finish with 7 full-range curls for 21 reps.

Cues

• Choose a light weight; the set is long.
• Keep the upper arms still.

Common mistakes

• Letting the body swing during the last reps.
• Skipping the range of each part.
• Using weights that are too heavy to finish the 21.

Alternatives

• Dumbbell Curl
• Barbell 21s