Biceps
Curl 21s
- Kit
- Dumbbells
- Works
- biceps
- Also
- forearms · front delts
Curl 21s split the biceps curl into three ranges: bottom half, top half, then full curls. Working partial ranges keeps the arms loaded for longer and makes a light pair of dumbbells feel heavy. It suits anyone who wants direct arm work without loading up heavy weight, and it works well late in a circuit when grip and arms are already tired.
Form
How to do curl 21s
- 1Stand tall with a dumbbell in each hand, arms at your sides, palms facing forward. Set your elbows close to your ribs and brace your stomach.
- 2Start with the bottom half: curl from straight arms to about a right angle at the elbow, then lower under control. Keep repeating this short range for the first third of the effort.
- 3Switch to the top half: curl from the right angle up to your shoulders and back down to the right angle, never letting the arms straighten.
- 4Finish with full curls: straight arms all the way to the shoulders and back down. Breathe out as you lift, in as you lower.
- 5Keep your upper arms still throughout. If a range gets too hard, slow down rather than swinging the weight up.
Watch for
Common mistakes
Swinging the hips and leaning back to get the weight moving.
Fix: Stand with your ribs stacked over your hips and squeeze your glutes so only the elbows move.
Letting the elbows drift forward so the shoulders take over.
Fix: Pin your upper arms alongside your ribs and keep them there for all three ranges.
Picking dumbbells that are too heavy, so the ranges blur together.
Fix: Choose a weight you could curl smoothly with plenty in reserve, the partial ranges will supply the difficulty.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.