Dumbbell 21s Curl
Pull · biceps · intermediate
Start
FinishHow to do it
Do seven curls from straight arm to 90 degrees, then seven from 90 degrees to the top, then seven full-range reps, all without resting between the three blocks.
Muscles worked
Primary: biceps · Also works: forearms
Equipment
Dumbbells
Common mistakes
- Using your normal curl weight — 21 continuous reps demands roughly half of it
- Letting the halfway point creep higher or lower as fatigue sets in rather than holding a consistent 90 degrees
- Resting between the three blocks, which defeats the accumulating-fatigue purpose
Variations
- Band 21s for a smoother resistance curve
- Hammer-grip 21s
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Related exercises
- Dumbbell Biceps Curlbiceps
- Towel Biceps Curlbiceps
- Backpack Biceps Curlbiceps
- Table Biceps Curlbiceps
- Resistance Band Biceps Curlbiceps
- Band Hammer Curlbiceps
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