Dumbbell Half Biceps Curl for 21s

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis, Brachialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Start with your arms fully extended by your sides.
2. Curl the dumbbells upward until your elbows are at a 90-degree angle, stopping halfway up. Hold for a brief moment.
3. Lower the dumbbells back to the starting position with a controlled motion.
4. Repeat this half curl motion for the desired number of repetitions.

Form tips

• Avoid swinging your body or using momentum to lift the weights.
• Exhale as you curl the dumbbells up and inhale as you lower them.
• Ensure your wrists remain straight and aligned with your forearms.