Want Strong Arms? Take Your Bicep Curls to the Next Level With This Trainer-Approved Move

Note: Bailey is demonstrating these as 3-3-3 reps, not seven of each.

• Stand with your feet hip-width apart with one dumbbell in each hand. Keep your elbows close to your sides and your core engaged.
• Complete seven lower-half curls, stopping at that 90-degree angle and coming back down to your sides.
• Raise the dumbbells with your arms bent to a 90-degree angle. Complete seven upper-half curls toward your chest and back down to that 90-degree angle.
• Lower the weights down again and, this time, complete seven full curls, slow and controlled.
• This completes one set of 21-method dumbbell curls. In Bailey's Glute Guide, you're told to do four complete sets, but you can do two or three depending on your ability.