Dumbbell Bicep 21s
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
- Barbell
HOW TO PERFORM
- Take a bar or a pair of dumbbells at arms length, palms facing forward.
- Reps 1 to 7: curl from the bottom to halfway, where the forearms are parallel to the floor, and lower back down.
- Reps 8 to 14: curl from halfway up to the shoulders, and lower back only to halfway.
- Reps 15 to 21: seven full curls, bottom to top.
- The 21 reps are one continuous set. Do not rest between the three blocks of seven.
FORM TIPS
- Pick the weight for the last seven, not the first seven. The full-range reps come when the arm is already cooked, and a weight chosen for fresh curls will not survive them.
- Keep the elbows at your sides throughout. The partials make it easy to start swinging once the burn arrives, which hands the set to the front delts.
TARGET MUSCLES
Primary
- Biceps
Secondary
- Forearms
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell Bicep 21s
- EZ Bar Bicep 21s
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.