Bicep 7's

*How to Pictures at the bottom

Target Muscles:


How To:

  • Feet slightly wider than shoulder width apart
  • Knees slightly bent and back straight, dumbbells at side with arms straight and palms facing forward
  • Raise the dumbbell up half way (forearm is parallel to ground), pause and lower back down...7 times
  • After number 7, raise the dumbbell all the way up to about the arm pits (don't go up to the shoulders)and then half way down (again, forearm parallel to ground)and back up...7 times
  • After number 7, lower the dumbbell all the way down to the start position and now perform 7 full bicep curls…keep upper arm still, elbows glued to your side and wrists locked stop ¾ way (about arm pit height) to the top
  • Hold for a beat
  • Lower halfway down and hold for 7 seconds
  • Return to start position with slow and controlled movement

Important: To isolate your biceps, keep the upper part of your arm still. Don’t swing your arms or you back to help you. Use slow controlled movements, especially on the way down. It is easy to just let the weights drop…you’re cheating yourself.

Leave Bicep 7's for Strength Training