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Dumbbell 21s

BicepsForearmsDumbbell

pull

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Instructions

  1. Stand holding dumbbells with an underhand grip, arms fully extended.
  2. Curl from full extension to 90 degrees for 7 reps.
  3. Without resting, curl from 90 degrees to the top for 7 reps.
  4. Complete the final 7 reps as full curls from bottom to top.
  5. Lower with control and repeat for the prescribed sets.