21s (Dumbbell)

A bicep curl variation that uses a rep scheme of 7 half reps, 7 full reps, and 7 final reps to maximize time under tension.

Instructions

1. Stand holding a dumbbell in each hand with arms extended and palms facing forward.
2. Perform 7 partial reps from the bottom to mid-range (approximately 90 degree elbow angle).
3. Perform 7 full range of motion curls from full extension to shoulder height.
4. Finish with 7 more partial reps from mid-range to the top of the movement.
5. Rest briefly and repeat for additional sets.

Tips

• Select a lighter weight than your typical dumbbell curl, as the extended time under tension will be challenging.
• Maintain a controlled tempo throughout all 21 repetitions.
• Keep your elbows fixed at your sides and avoid swinging the dumbbells.
• The combination of partial and full reps creates intense bicep engagement and metabolic stress.