Dumbbell 21s
Gym Exercise Card
Equipment
Dumbbell 21s is a bicep exercise divided into three movements, each with seven repetitions. This technique increases muscle endurance and hypertrophy by targeting different portions of the biceps' range of motion.
How to do it
- Stand upright with a dumbbell in each hand, arms fully extended.
- Curl the weights halfway up to the elbows for seven reps.
- Curl the weights from halfway to the shoulders for seven reps.
- Perform a full range of motion curl for the last seven reps.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.