Dumbbell 21-Full-Range

Setup

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing forward. Keep your core engaged and your posture upright.

Performing the 21s

This exercise consists of three, seven-rep segments performed in a single, continuous set:

1. Bottom Half (7 Reps): Curl the dumbbells from your thighs up until your forearms are parallel to the floor (a 90-degree angle). Lower them back down with control.

2. Top Half (7 Reps): Start with your forearms parallel to the floor and curl the dumbbells all the way up to your shoulders. Lower them only until your forearms are parallel to the floor again.

3. Full Range (7 Reps): Perform full curls by moving the dumbbells from your thighs through the complete range of motion to your shoulders and back down.

Form Tips

• Keep your elbows pinned closely to your sides throughout the movement.

• Avoid swinging your body or using momentum to lift the weights.

• Use a deliberate, controlled tempo on both the upward and downward phases.