Select a bicep exercise, such as curls with a dumbbell or a barbell. These exercises work your biceps well.
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Do 7 reps of the exercise with a weight that’s comfortable but challenging. Make sure you do each rep correctly.
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Take a 7-second break after completing your 7 reps. Your muscles prepare for the next set with the help of this brief rest.
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Perform another 7-rep set immediately following your break. Maintain a firm and controlled form.
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Perform this cycle of 7 reps and 7 seconds of rest for a total of 7 sets. Your muscles will grow and work hard from this method.
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