Biceps 21s
Three back-to-back dumbbell curl segments: reps in the bottom half, reps in the top half, then full-range reps.
How to do it
Setup
Stand tall, a dumbbell in each hand at the thighs, palms forward, elbows pinned.
Steps
- Curl both bells from the bottom to halfway, seven times.
- Seven more from halfway to the top.
- Seven full-range reps to finish – no rest between segments.
Common mistakes
Resting between the sevens: the 21 is ONE set. Segments blurring: halfway means halfway; keep the borders. Starting heavy: 21 working reps humble any pair of dumbbells.
Breathing
Exhale on every curl, inhale lowering.
