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Upper Arms · Dumbbell
Dumbbell Half Biceps Curl for 21s
Dumbbell Half Biceps Curl for 21s is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis, Brachialis
How to do Dumbbell Half Biceps Curl for 21s
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Start with your arms fully extended by your sides.
- Curl the dumbbells upward until your elbows are at a 90-degree angle, stopping halfway up. Hold for a brief moment.
- Lower the dumbbells back to the starting position with a controlled motion.
- Repeat this half curl motion for the desired number of repetitions.
Form tips
- Avoid swinging your body or using momentum to lift the weights.
- Exhale as you curl the dumbbells up and inhale as you lower them.
- Ensure your wrists remain straight and aligned with your forearms.
Dumbbell Half Biceps Curl for 21s alternatives
More biceps exercises
Dumbbell Half Biceps Curl for 21s FAQ
What muscles does Dumbbell Half Biceps Curl for 21s work?
Dumbbell Half Biceps Curl for 21s mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Half Biceps Curl for 21s?
You need a dumbbell.
How many sets and reps of Dumbbell Half Biceps Curl for 21s should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Half Biceps Curl for 21s good for beginners?
Yes. Dumbbell Half Biceps Curl for 21s is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Dumbbell Half Biceps Curl for 21s burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Half Biceps Curl for 21s?
Other exercises for the biceps include Biceps Curl Cable, Biceps Curl Resistance Band, Barbell Biceps Curl and Cable Biceps Curl (Ez-Bar).
For developers
Use Dumbbell Half Biceps Curl for 21s in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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