Dumbbell 21-High
Master the top half of the bicep curl. This partial-ROM exercise uses constant tension and a peak contraction at the shoulders to build incredible thickness and detail in the upper arms.
The Dumbbell 21-High mainly works the biceps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Dumbbell 21-High Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Forearm Flexor (brachioradialis)
How to do the Dumbbell 21-High
Setup
Stand tall with feet shoulder-width apart, holding a dumbbell in each hand.
Keep your elbows tucked into your sides and pinned to your torso.
Execution
Start with the dumbbells already at the midpoint (forearms parallel to the floor), which is the bottom position for this partial range of motion.
Curl the weights upward toward your shoulders by contracting your biceps, focusing on the upper half of the range.
Squeeze hard at the top of the movement for a brief second.
Lower the weights slowly back to the parallel midpoint position, maintaining constant tension on the biceps throughout the movement.
Keep your upper arms stationary throughout the entire set to ensure the focus remains on the biceps rather than the shoulders.
Dumbbell 21-High FAQs
What muscles does the Dumbbell 21-High work?
The Dumbbell 21-High mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell 21-High?
Dumbbells.
What workout day should the Dumbbell 21-High go on?
It belongs on pull day in a push/pull/legs routine.
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