1. Stand with your feet shoulder-width apart, knees slightly bent, and your back straight. Hold a dumbbell in each hand at arm's length with your palms facing forward.
2. Perform 7 partial reps from the bottom of the movement up to the halfway point (elbows bent at a 90-degree angle) where your forearms are parallel to the floor.
3. Immediately follow with 7 partial reps from the halfway point up to the top of the curl (dumbbells close to shoulders).
4. Finish with 7 full range reps from the bottom all the way up to the top.
5. Remember to keep your elbows still and close to your torso throughout the set, only your forearms should be moving.
6. Control the dumbbells as you lift and lower them, avoid using momentum.
7. Rest briefly, and repeat for the desired number of sets.
This exercise is excellent for targeting the biceps and increasing muscle endurance. It is called "21s" because you complete 21 total reps per set. The images show the bottom, midway, and top positions of the bicep curl, which are parts of the Dumbbell 21s sequence.
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