21s bicep curls bring your arms through a partial and full range of motion. Bicep curls are foundational exercises for enhancing muscle mass and arm strength (1). Developing robust arms improves your lifting capabilities, enriches your workout routines, and contributes to a visually appealing upper body. The 21s bicep curl is an advanced and iconic arm curling technique that accelerates bicep development and ensures a substantial muscle pump.

Experience Explosive Arm Growth with the High-Volume 21s Bicep Curls

Tom's Guide

These are the 10 exercises you should do to build your biceps and triceps using just a set of dumbbells, according to a Gymshark athlete.

Sculpt your biceps, triceps and shoulders with this 10-move dumbbell standing arm workout — it just takes 10 minutes

This dumbbell only workout is an effective and efficient way to sculpt and build muscle in your lower body. Get ready to feel the burn in your quads, glutes and hammies.

Ditch the squat rack — this 4-move workout builds strength and sculpts lower body muscle with just a pair of dumbbells

Lancaster County, PA

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NewsByJoshua

Fans of Frisco's Chicken were left reeling as the beloved Peruvian-style eatery announced the closure of all its locations in Lancaster County, Pennsylvania. The chain, known for its delicious food and strong community values, posted a heartfelt note on its doors, informing customers of the devastating news.

Favorite Chicken Chain Suddenly Closes All Stores, Heartfelt Message Found on Doors

New York City, NY

Writers represent independent, third-party users who have joined our contributor program and self-verified their accounts. Writers are expected, like all users, to adhere to our Community Standards.

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Cheryl E Preston

Yesterday was the third time this year that an ad stating Chelsea Clinton lives in a beautiful Virginia home popped up on my laptop. My computer did not warn me this was a dangerous site, so this time, I clicked on the link.

Chelsea Clinton is rumored to be living in Virginia but probably still in NYC

Hammer curls can benefit more than just your biceps. Here’s what you need to know and how to do them correctly.

This arm exercise helps you strengthen your whole body

Total Apex Sports & Entertainment

There are certain zodiac signs that most people are careful with because of their fiery and low tolerance levels. You can hardly mess with individuals with such signs without getting a backlash. Whether they are in work environments or family settings, they do not hesitate to set boundaries and protect them.

5 Zodiac Signs You Don't Mess With

Sculpt your core muscle with a six-move kettlebell routine from strength coach, Teddy Savage.

Strength coach shares a 6-move workout to sculpt your core — and all you need is 1 kettlebell

Chicago, IL

Foodie in Chicago

Shortly before 3 AM, people in the Chicago area may have felt their houses shake as a 3.4-magnitude earthquake occurred about 60 miles west of the city. (CHICAGO) The United States Geological Survey (USGS) reported a 3.4-magnitude earthquake around Somonauk, IL. Somonauk is in DeKalb and LaSalle Counties, 64 miles west of Chicago.

Did You Feel the Earthquake?

Just grab a pair of dumbbells, a chair and get ready for 15 minutes of graft

This 15-minute giant set workout will leave your arms looking jacked

Virginia State

Virginia Wendy Williams fans, this is your July 2024 update on the former talk show host. Her best friend of 44 years, Regina Schell, has shared recent concerns with TV Show Aces and says she has not seen or talked to Wendy in more than a year.

Wendy Williams fans are worried after her best friend claims not to have heard from her in a year

Denver, CO

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David Heitz

A dangerous drug that is being mixed into fentanyl is causing those who inject it to develop a rash of sores that resembles a case of flesh-eating bacteria. People experiencing homelessness around Denver can sometimes be seen with these bloody, weeping wounds. I recently mentioned this phenomenon to a fentanyl user who told me about the xylazine connection.

Denver homeless people suffer sores as xylazine enters fentanyl supply

UFC’s Jon Jones faces potential jail time following alleged threat to an officer. UFC star Jon Jones has been charged with two misdemeanors following an incident in March where he was accused of threatening a drug testing agent. According to the New Mexico Courts website, Jones has been charged with assault and interference with communications.

Jon Jones Charged With Misdemeanors Following Incident With Drug-Testing Agent

Wyoming State

WyoFile

Caitlin Tan wanted to breed her childhood horse, JP, because she’s been “amazing” — the type of animal any equestrian would be lucky to have once in a lifetime. Having access to coveted bloodlines increased the allure. Via the Miller Ranch, she could pair her 18-year-old mare with a stud descendent of Playboy’s Buck Fever.

Cream of the crop: a cremello foal is born in Wyoming

Massachusetts State

Dianna Carney

Sandy Paws Rescue Inc., a foster-based rescue in Massachusetts, recently introduced a six-year-old French bulldog named Joannie who is looking for her forever home. The local animal rescue explains: “Joannie was found as a stray extremely emaciated and less than half her current weight now. She was missing fur on her body, face and ears. She has been nursed back to health and is doing wonderfully. While her age and exact history is unknown, it is clear she has mothered more than enough litters in her short lifetime.”

Meet Joannie: The "Extreme Snuggler" French Bulldog Looking For Love

Fit&Well

Grow your glutes using just dumbbells with this effective routine

A strength and Pilates coach says this dumbbell routine is the only workout you need to build strong legs

Parade

It's never too late to jumpstart your health journey.

‘I’m 61 and in the Best Shape of My Life—This Is the Exact Workout Routine That Transformed My Body in 3 Months'

Las Vegas, NV

Esther S

Love him or hate him, Jerry Lewis was one of the most gifted stars to ever grace stage, screen or television. He lived an incredibly full life until his death in 2017 at the age of 91.

Las Vegas Home Of Iconic Celebrity Goes On The Market.  Again.

North Carolina State

Durham, NC

Town Talks

A popular Triangle restaurant is closing another one of its locations. Beyu Caffé shared on social media it is shutting down its Boxyard RTP location. This comes weeks after closing its downtown Durham restaurant.

Popular North Carolina restaurant announces closure of another one of its locations

Egg Roll is a one-year-old, 34lb American Bully who has recently been introduced by Sandy Paws Rescue Inc., a foster-based rescue located in Massachusetts. This charming, round little dog is looking for his forever home and comes with a delightful personality and some special quirks.

Meet Egg Roll: The Round Little Snuggle Buddy Looking For Love

NewsBreak

Sumo Squats With Kettlebell Exercise Guide — How to, Muscles Worked, & Alternatives

The wider stance of sumo squats increases glute activation. Squats significantly enhance the strength of lower body muscles. This pivotal exercise sculpts toned legs and fortifies...

Sumo Squats With Kettlebell Exercise Guide — How to, Muscles Worked, & Alternatives

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