21s curl
- Intermediate
- Dumbbells
7 low, 7 high, 7 full: elbows still
Muscles worked
- Primary:
- Biceps
How to do it
- With a dumbbell in each hand, do 7 reps through the bottom half of the range.
- Then 7 through the top half.
- Finish with 7 full reps. Those 21 are one set.
Common mistakes
- Using your usual weight — 21 reps means dropping it.
- Losing your posture as fatigue builds.
Tips
- Good for squeezing the biceps with light weight, which is what you tend to have at home.
- Elbows pinned to your sides throughout.