21s Curl
Step-by-step technique for 21s Curl, an exercise for biceps using dumbbells. From the Frog Fitness exercise library.
How to do it
- Grip a barbell or dumbbells underhand.
- Do 7 half reps from the bottom to the middle.
- Do 7 half reps from the middle to the top.
- Do 7 full reps.
Coach tip: Use lighter weight than usual. 21 reps burn.
Muscles worked
Primary: Biceps
Secondary: Forearms
21s Curl is a strength exercise that loads the biceps using dumbbells. Log it in Frog Fitness to follow how the load develops over time.
At a glance
- Primary muscle
- Biceps
- Secondary
- Forearms
- Equipment
- Dumbbells
- Type
- Strength