1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms Opens a New Window. at a 90 degree angle and hands at elbow level). 2nd 7 Reps: Go from the halfway point up to the top of the bicep curl Opens a New Window. (hands up near shoulder Opens a New Window. level). 3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up. These 3 steps equal 1 set of 21
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