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21s bicep curl

How to Do 21s on a Smith Machine for Bigger Biceps

How to Do 21s on a Smith Machine: Form and Weight Guide

21s on a Smith machine pack 21 strict curl reps into one set of 7 bottom-half, 7 top-half, and 7 full reps. The fixed bar path keeps your elbows honest, so the scheme works as a biceps finisher wit...

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