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21s
thats 7 lifting up the free weight to parallel with the floor (90 degrees)
7 starting all the way at the top and going down halfway (90degrees)
and 7 full curls. and if you twist your forarm like will said when you finish, your forarm and bicep will just be pulsing.
you can do these with dumbells or bars, i prefer bells personally
takes about 1 minute for arm and awesome
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