How to train your biceps with dumbbells. This is a complete muscle building bicep workout that you can do at home using just dumbbell exercises.

============================

Download Lee’s Bodybuilding App:

Join the TFB Inner Circle:

Get Coached By Lee:

3 Keys To Building Muscle:

Old School Bulking 101:

Bodybuilding Nutrition Made Simple:

Facebook:

More Than Muscle Masterclass:

============================

I get a lot of requests for home gym dumbbell workouts, so over the next several videos I’m going to be showing you how to work all your major muscle groups at home with dumbbell exercises.

You can see my Dumbbell Chest Workout video at:

You can see my Dumbbell Back Workout video at:

Warm Up…
Before you get into training your biceps with the dumbbell exercises that are shown in the video, I recommend starting with a warm up first. You can follow along with a complete total body warm up routine at:

Alternate Dumbbell Curls…
This is a great overall mass building exercise for the biceps. With this one you’re going to feel most of the tension on the biceps through the mid range of the movement. It also provides a second function of forearm supination. Which basically means twisting the forearm until your palm is facing upward.

Dumbbell Preacher Curls…
The preacher curl is a very strict and isolated bicep exercises because your upper arm is braced against the bench and this prevents swinging or cheating during the movement. It also helps to work the biceps through a fully stretched position as the majority of the tension will be in the muscles when your arms are fully extended in the bottom position.

Incline Bench Dumbbell Curls…
Another killer stretching exercise for the biceps is the incline bench db curl. Doing exercises that allow you to stretch with weights will enhance muscle growth from hyperplasia (i.e. muscle-fiber splitting).
However, I would recommend only doing one main stretching exercise per bicep workout, so choose either the preacher curl or the incline bench db curl as your main stretching movement.

Dumbbell Concentration Curls…
The concentration curl is a strict bicep isolation exercise that works the biceps in the peak contracted position. It’s the opposite of a fully stretched exercise because you’ll feel most of the tension at the top of the movement. You’ll have to work hard to hold the db in that top position.

Optional Finishing Exercise… Dumbbell Hammer Curls…
The exercises we’ve done up until this point will work all aspects of your biceps for complete muscle development. But if you’d like to do more, you can do some extra hammer curls. This is a great exercise that will strengthen your forearms and work the brachialis. This is a small muscle that runs underneath the biceps, and when fully developed can actually help push the peak of your biceps up higher and add lines and detail to your arms.

That’s it, if you do this workout your biceps will be feeling pumped, jacked, and your arms will stretch out your shirt sleeves a little bit more 🙂

Give it a try for yourself and leave me a comment letting me know how you like the home gym dumbbell bicep workout.

#leehayward #bicepworkout #dumbbellworkout #biceps