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7's for BICEPS

vivavegas02 Posts: 96 Joined: 2004/03/18	2004/06/23, 11:50 PM I just started working out with a friend. She used to have a trainer and he had her workout her biceps and he called it 7's. I could really feel it for like 3 days after, after I did the following: You get a bar with weights on the end. I did 20lbs. You let the bar hang down in front of you, then you raise it up to only half way up, not all the way. You do this 7 times. Then you start from half way and bring it all the way up to your shoulders, curling, working your biceps for 7 times. Then the last thing is you do complete bicep curls starting from the botton and raising it to your shoulders 7 times. You do two sets of these. Boy can you feel it!!! I wonder if everyone knows about these?
david_s81 Posts: 543 Joined: 2004/04/09	2004/06/24, 12:03 AM I've actually heard them called "21's". It's like a curling motion broken in half, lower, upper, then doing a full curl after your arms are burning. I do these from time to time when I really want to train to failure. I only do this every other month or so, but I like 'em. -------------- A broken clock is right twice a day
miles_g Posts: 35 Joined: 2004/06/16	2004/06/24, 03:56 AM yeah they're best known as "21's," if you're using a preacher bar then mix wide grip and close grip which isolates inside from outside biceps more -------------- Workin on the Big Guns
mmaibohm Posts: 1,621 Joined: 2003/09/30	2004/06/24, 04:08 AM 21's due burn allot but they are not a great mass excersise. -------------- I am that which must be feared, worshipped and adored. The world is mine now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
miles_g Posts: 35 Joined: 2004/06/16	2004/06/24, 04:34 AM i usually do 21's as a warm-up
miles_g Posts: 35 Joined: 2004/06/16	2004/06/24, 04:34 AM i usually do 21's as a warm-up -------------- Workin on the Big Guns
jaybh1974 Posts: 64 Joined: 2004/06/14	2004/06/24, 03:42 PM I actualy did them yesterday as part of my workout from here.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/06/24, 06:59 PM 21's are an excellent finishing movement for biceps. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
miles_g Posts: 35 Joined: 2004/06/16	2004/06/24, 07:55 PM yeah good burn out exercise -------------- Workin on the Big Guns