This is a killer bicep workout that you can do with just a set of dumbbells and an adjustable bench. You'll hit your biceps from all ranges of motion (mid-range, stretch, peak contraction) for complete muscle development.
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Hey, how’s it going? It’s Lee Hayward here from BlastYourBiceps.com and I got a cool bicep dumbbell workout hat you can do and hit at your entire biceps through an entire range of motion, your stretch mid-range and peak contraction and I'm going to show you how to do it using just dumbbells. So it’s a very simple workout. I mean if you have just a simple home gym set up, you should be able to do this. All you need is a set of dumbbells and an adjustable bench, and I'm going to shoe you exactly how to do, I like to say it’s fast, it’s quick, it’s efficient and it will hit your biceps through a complete range of motion so you get some complete development. So what I'm going to do now is to set this up. You're going to see there is the inclined bench that I'm going to be using and it’s a very straight forward workout here that we’re going to do. All right, so it’s the first exercise is the mid-range, just the basics sitting dumbbell curl. [Demonstration] All right, that’s the first exercise. Second one, I'm just going to adjust the bench here and we’ll going to do an inclined dumbbell curl. And this a lying back incline and this is going to stretch your biceps and really give you the deep stretching bottom. So provide that kind of bench. [Demonstration] All right, that was really boring so find and get a great palm before you head to a stretch exercise like that. And the third one I'm going to show you is the complete opposite. We’re going to be laying chest down and this thing though it’s really going to work with peak contraction, you're not going to get much of a stretch here but you wouldn’t have the fad to hold it at the top. [Demonstration] All right, so that’s a complete bicep workout right there. You can do like say the first one, the mid-range. Just the basic seated dumbbell curl. The second one, we do the fully stretched inclined dumbbell curl and then we reverse it to get the peak contraction with the chest down at inclined dumbbell curl. So what that was referred to was position to flex and basically working your muscles through the complete range of motion. But that’s a killer weight, train your biceps and what I recommend for this workout, probably do three sets of each variation so you can do one set, rested in it. Do the set of the inclined curl, rest a minute, do a set with peak contraction, rest a minute and then repeat that whole circuit three times. Take in a minute rest in between each set so that you can handle maximum weight. For video purposes, I just kind of went right through here to save time but obviously, if you were doing it for real workout, rest longer so that you’ll be able to handle more weight. So anyway, that’s a cool bicep dumbbell workout that you can try and if you want to get some more bicep training tips, be sure to check out my website BlastYourBiceps.com and right on the website, ic an waste some of my best bicep training tips. All you have to do is enter your name and email address and I’ll send that stuff over to you right away. So go check that.

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