Hello I am Kyle Brayer and your next in-home bicep workout will be dumbbell 21s. This weight, since you will be doing a total of twenty-one repetitions, needs to be significantly lighter than the weight you are using for the fifteen repetitions. Kerri has five-pound dumbbells which is going to be very heavy or maybe even too heavy for her so the key is making sure that if you do pick a weight that is too heavy, you keep your form correct, so you keep your back straight, your chin up, and your elbows back nice and tight. If you tend to go too heavy you can always drop the weight down and start the exercise over. So Kerri is actually going to turn to the side so we can show you this exercise, she is going to turn her palms up. The first seven repetitions are only going to be to about halfway through the repetition, so she comes up to here, she comes back down. We will do three like this. One, two, and three. And we will pretend that is seven. And she will start here and now she is going to perform the top portion of the exercise. So she curls all the way up to the top, keep those elbows in tight and do not move the elbows, two, three, and now she comes all the way down and she completes seven full repetitions. One, two, and three. And now come back to the front, face the front. So the key here is you are pumping the muscles so you want to keep good form, which will help isolate the bicep. If you are swinging the weight, you are using your legs, your hips, or you are arching your back, you are not getting that pump that you need, so you want to pick a nice, light weight, something that you can get just about twenty-one repetitions. Failure should be somewhere around twenty-one, twenty-two. So this is called dumbbell 21s.
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