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
Dumbbell 21s: A Comprehensive Guide
The dumbbell 21s exercise is a highly effective workout targeting the upper arms, particularly the biceps and brachioradialis. This exercise involves a unique combination of repetitions that challenges both strength and endurance, making it a popular choice among fitness enthusiasts.
How to Perform Dumbbell 21s
To execute dumbbell 21s, begin by selecting an appropriate weight of dumbbells. Stand upright with your feet shoulder-width apart, holding the dumbbells at your sides. The movement is divided into three sections:
- Lower Half Curls: Curl the dumbbells from the bottom position up to the halfway mark (approximately 90 degrees) for 7 repetitions.
- Upper Half Curls: From the halfway mark to the top position, curl the dumbbells for another 7 repetitions.
- Full Range Curls: Finally, complete the remaining 7 repetitions by curling the dumbbells through the full range of motion.
Each segment of 7 repetitions builds strength and muscle endurance, making the dumbbell 21s a time-efficient exercise. While primarily known for bicep development, many variations exist, including tricep 21s dumbbell, dumbbell shoulder 21s, and dumbbell lateral raise 21s, allowing for a broader upper body workout.
Muscles Worked
The dumbbell 21s exercise primarily targets the biceps, but it also engages the brachioradialis and other muscles in the upper arms. Incorporating this exercise into your routine can lead to improved strength and definition in these areas.
Tips for Success
- Maintain proper form throughout the exercise to avoid injury and maximize effectiveness.
- Focus on controlled movements, especially when lowering the weights, to engage the muscles effectively.
- Incorporate dumbbell 21s into your upper body workouts for variety and enhanced results.
- Consider using lighter weights as you master the technique before progressing to heavier dumbbells.
The dumbbell 21s exercise can also be discussed in communities like dumbbell 21s reddit, where fitness enthusiasts share their experiences and tips. Whether you are looking to build strength or tone your arms, the dumbbell 21s is an excellent addition to your fitness routine.