Standing Dumbbell Hammer Curl 21s 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Dumbbell Hammer Curl 21s is an advanced variation combining hammer curls with the “21s” rep scheme — seven partial reps from bottom to midrange, seven from midrange to top, and seven full reps. This method increases time under tension and muscular endurance, creating an intense biceps and forearm pump.
How to Perform
Stand tall holding dumbbells in a neutral (hammer) grip.
Perform the first 7 reps from the bottom to halfway up.
Next, perform 7 reps from halfway to the top position.
Finish with 7 full-range reps from bottom to top.
Keep a steady rhythm and full control throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use moderate weight — focus on form and tension.
Keep elbows locked close to your sides.
Breathe steadily and avoid holding your breath.
Maintain control on both the lifting and lowering phases.
Expect a strong burn — that’s the goal.
How Not to Perform
Don’t use heavy weight that breaks your form.
Avoid swinging or jerking the dumbbells.
Don’t shorten the motion — follow all 3 phases fully.
Avoid rushing through the 21 reps.
Don’t let your wrists bend inward.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
