Instructions:
- 1Start standing with a dumbbell in each hand with palms facing forward
- 2Do seven reps where you lift from the start position to halfway up
- 3Then seven reps from halfway up to full bicep curl
- 4Finally, seven reps of full range curls
- 5This completes one set of Dumbbell 21s
Tips:
- Maintain proper posture with a straight back
- Don't rush the movement, ensure the bicep is doing the work
- Avoid swinging or using momentum to lift the weights
- Focus on the muscles being worked during the exercise for better results