21s Bicep Curl

Stand tall with your feet shoulder-width apart, holding dumbbells at your sides with straight elbows and palms facing your body.

Slowly bring the dumbbell towards your chest by bending your elbow, perform 7 half repetitions from start to middle point, then 7 half repetitions from middle point towards chest, and 7 full repetitions from starting point to chest point.

Return to the starting position and perform the same movement with the other side.