gain Big biceps muscle .

One of the forms of super exercises for biceps muscle ...... .. !!!

3 × 7 this exercise is one of the best muscle exercises for biceps brachial), he puts it in the extreme full muscle  pressure  ..!

 you must choose the right weight, which you can carry for the required number of repetitions 21, through a single set .. !!

The standing position in this exercise, do not differ from those of you unfamiliar... but in this exercise ..performance is three set, the move in  each set to rais the bar in  specific  level  and non-stop... !!

1. raise the bar from the bottom up to the level of the elbow only, then go down ... 7 repeat.

2. raise the bar to top up the level of the chin, and then go down to the bottom level of the elbow until only 0.7 ... repeat.

3. full exercise ... 0.7 recurrence.

* exhaled  process Shall be out, in case of drape arm , and  squeez the muscle as much as you can.

* You must take into account the stability of the back during a performance, to maintain the integrity of the spine.

* Do not open the hand grip to the outside, but the inside is ... sense that they are in the direction of the muscle intern.

* Leads this exercise in the form of three set, that each set may have different grip (wide, medium, narrow (.

* In recent fist .widening the distance between the feet to be a little more than usual, so that there will be a balance ..and reducing  the chances of injuries ... !!

3 × 7 = Group (wide grip (.

3 × 7 = Group (medium) grip.

3 × 7 group (tight grip (.

all thes can considered as exercise for  biceps muscle  in this day ... .and you can  repeate this  once every 3 or 4 week . But the most important in the whole subject, is a good selection of  weight Which you can lift for 21 repetition