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21s from the Bring It! Beginner's Workout

21s

  1. Stand with your feet about a foot apart, with one foot slightly behind the other. Grasp a dumbbell in each hand and hold them at your sides,
    palms facing forward. There are three parts to this exercise.
  2. Bend your elbows and start to do a curl. Lift the dumbbells until you have done half of your normal movement. In other words, instead of curling your arms all the way up to your chest, stop when your forearms are parallel to the ground. Repeat for 7 reps.
  3. Next, do only the second half of the movement: Start with your forearms parallel to the ground and lift the dumbbells up to your chest, then back to the parallel position. Repeat for 7 reps. Finally, perform a full curl movement. Begin with the dumbbells in the down position and do a full curl up to your chest. Repeat for 7 reps.

Bent-Over 21s Variation Perform the exercise above with the following variation: Stand with one foot slightly behind the other, bend at the waist, and let your arms hang from the floor as you do each set of curls.

This Move Works:

Biceps

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  • Step 1

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  • Step 2

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  • Step 3

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