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Biceps · Dumbbell

21s Bicep Curl

An isolation movement that trains your biceps, done with a dumbbell. Your forearms help out.

EquipmentDumbbell
TypeIsolation
Push or pullPull
LevelIntermediate

Muscles you'll work

21s Bicep Curl muscles worked, front view21s Bicep Curl muscles worked, back view
BicepsPrimaryForearmsSecondary

How to do it

  1. Stand upright with a dumbbell in each hand, palms facing forward. Keep your elbows close to your torso.
  2. First phase (bottom half): Curl the dumbbells up from full extension to the halfway point (forearms parallel to the floor). Perform 7 repetitions.
  3. Second phase (top half): Immediately after the first phase, curl the dumbbells from the halfway point up to full contraction (close to your shoulders). Perform 7 repetitions, lowering only to the halfway point each time.
  4. Third phase (full range): Immediately after the second phase, perform 7 full range of motion bicep curls, from full extension to full contraction.
  5. Complete all 21 repetitions for one set.

More biceps exercises

Alternate Hammer CurlConcentration CurlsCross Body Hammer CurlDumbbell Bicep Curl
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