Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Bicep-brachialis (Main Target) |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip, arms fully extended down by your sides.
Keep your elbows close to your sides and shoulders back throughout the movement.
Curl the dumbbells halfway up towards your shoulders, stopping at a 90-degree angle.
Lower the dumbbells back down under control, then repeat the movement for 7 repetitions.
After completing the first 7 repetitions, perform 7 repetitions from halfway to full curl.
Finally, perform 7 full-range repetitions from the bottom to the top of the movement.
Benefits
The dumbbell half biceps curl for 21s is a variation of the traditional biceps curl that targets the biceps and forearms, promoting muscle growth and strength. By breaking the movement into three parts, it increases time under tension and metabolic stress on the muscles, leading to improved muscle endurance and definition.
Equipments
