# Dumbbell 21s

URL: https://heatsy.app/ex/dumbbell-21s

Also known as: DB 21s, Dumbbell Twenty-Ones

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](https://heatsy.app/ex/dumbbell-curl)
- [Barbell 21s](https://heatsy.app/ex/barbell-21s)