Curls (21s)

Primary Muscle Group: Arms

Instructions

From a seated or standing position, take a dumbbell in each hand, holding the weights at arm’s length down at your sides.  Now curl the weights upward but stop halfway, when your forearms are about parallel to the floor, then lower them again to the starting position.  Do 7 repetitions of this movement.  Then, without stopping, curl the weights all the way up but stop halfway down and do 7 repetitions of this partial movement.  At this point, even though exhaustion will be setting in, finish off the set by doing 7 full-range dumbbell curls.