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JM on Instagram: "Read caption ⬇️ To do 21 curls (also known as 21s), you perform a bicep curl exercise in three specific ranges of motion, completing 7 repetitions in each range. This targets the entire bicep muscle effectively. Here’s how to perform the exercise: Equipment: Dumbbells or a barbell How to Perform 21 Curls: Starting Position: Stand with your feet shoulder-width apart. Hold the weights with an underhand grip (palms facing up). Keep your elbows close to your torso. First 7 Reps (Lo
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Take your bicep workout to the next level with these three exercises💪😤 1. Dumbbell Curls 2. Barbell Spider Curls 3. Hammer Curls Let us know in the comments what else you would like to see on this page!🔥 #FST7Training #FST7 | FST-7 Training
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The number “21” in the context of bicep curls refers to a popular variation of this exercise that breaks the movement into three distinct phases, each consisting of 7 repetitions. This variation is designed to provide a unique challenge to the biceps and increase muscle engagement. In the first phase of 21 bicep curls, you perform 7 partial repetitions, typically focusing on the lower portion of the curl. This emphasizes the initial lift from a fully extended arm position, engaging the biceps as
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