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Exercises
Biceps

Seated Dumbbell 21s (Biceps Curl)

Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Seated on a bench, hold a dumbbell in each hand with a supinated grip.
  2. 2
    Perform 7 partial reps in the bottom half.
  3. 3
    Then 7 partial reps in the top half.
  4. 4
    Finish with 7 full-range reps, with the torso supported and braced.
Tip: seated prevents body swinging — forcing all the work into the biceps.