---
title: "Dumbbell Half Biceps Curl for 21s"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward."
locale: en
slug: dumbbell-half-biceps-curl-for-21s
url: "https://hi.fitness/exercises/dumbbell-half-biceps-curl-for-21s"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/ce006dba-dumbbell-half-biceps-curl-for-21s.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Dumbbell Half Biceps Curl for 21s

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward.

## How to do it

1. 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.
2. Curl the dumbbells upward until your elbows are at a 90-degree angle, stopping halfway up. Hold for a brief moment.
3. Lower the dumbbells back to the starting position with a controlled motion.
4. 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.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [EZ Bar Biceps Curl Normal Grip](https://hi.fitness/exercises/ez-bar-biceps-curl-normal-grip) - Biceps · EZ bar
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable