DUMBBELL ARM Workout At Home Gym

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One of the most effective workouts for building muscle in the arms is using a training technique called "Positions of Flexion". Which basically means training each muscle group through it's full range of motion; starting with a compound mid-range exercise, then moving on to an exercise that works the muscle in the completely stretched position, and then finishing with an exercise that works the muscle in the fully contracted position.

IronMan Magazine writer Steve Holman has written a lot about "Positions of Flexion" workouts, but the concept is certainly not new. In fact if you watch the movie Pumping Iron you can see that Arnold Schwarzenegger used this style of training for his workouts, and his arm development was simply incredible, even by today's standards.

To give you an example, here is a typical bicep workout that Arnold Schwarzenegger used to do:

Standing Bicep Curls. This is a mid-range exercise as most of the tension is on the biceps in the middle of the rep.

Preacher Curls. This is a stretched position exercise as most of the tension is on the biceps at the bottom or fully stretched position.

Concentration Curls. This is a peak contraction exercise as most of the tension is on the biceps at the top of the rep when the biceps are fully contracted.

I've been focusing on using the "Positions Of Flexion" concepts in my own workouts and the results have been awesome, you can really feel the muscles working when you incorporate all 3 ranges of motion in your training.

Here's a sample home gym arm workout:

(Mid Range Exercises)
Standing Dumbbell Curls – 3 sets x 10-12 reps
Lying Tricep Extensions – 3 sets x 10-12 reps

(Stretch Exercises)
Preacher Curls – 3 sets x 10-12 reps
Overhead Tricep Extensions – 3 sets x 10-12 reps

(Peak Contraction Exercises)
Concentration Curls – 3 sets x 10-12 reps
Tricep Kickbacks – 3 sets x 10-12 reps

(Forearm Exercises)
Dumbbell Wrist Curls – 3 sets x 10-12 reps
Zottman Curls – 3 sets x 10-12 reps

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26 comments
  1. nuketheworld999 / August 17, 2014

    when you say 10-12 reps do you mean that one set i can do 10 the next 12
    the next 11 or one set 10 next set 10 next set 12 etc? do you recommend i
    do 10 reps every set 11 reps every set 12 reps every set etc? 

    • Lee Hayward / August 18, 2014

      +nuketheworld999 It means if you can do more than 12 reps the weight is too
      light and you need to increase it. And if you can’t get at least 10 reps
      the weight is too heavy and you need to lighten it up.

    • nuketheworld999 / August 18, 2014

      does this include any workout in general or just with this workout routine?

    • nuketheworld999 / August 18, 2014

      does it also include machines and other equipment as well?

    • Lee Hayward / August 19, 2014

      +nuketheworld999
      Rep ranges will vary depending on the workout routine and the particular
      exercises you are doing. I’ve got a video that talks about this in more
      detail at: How Many Reps Should You Do To Build Muscle?

  2. Xavier Gervais-Dumont / August 18, 2014

    Should I be going for a weight that makes me feel the burn at the end of
    each exercise or is it better to feel it at the end of the whole routine?

    • Lee Hayward / August 18, 2014

      +Xavier Gervais-Dumont You should be feeling muscle fatigue at the end of
      each exercise.

  3. Carlos Melendrez / July 14, 2015

    Great workout! Thanks for the video.

  4. sirnextifyed / August 13, 2015

    Is this good for a five day split or should it up the sets?

  5. Zanoob Alaradi / September 1, 2015

    is it work in biceps and triceps!?

  6. Girin Deka / September 26, 2015

    Very useful.

  7. faleye valentino mckenny / September 28, 2015

    This video is one of the best tips ever got. wooooooooooooow! great job! i
    love this… thank you.

  8. mamba701 / October 25, 2015

    what arm workouts can i do for a injured shoulder?

  9. SyNtH1fEyEd / November 20, 2015

    This arm workout is freakin awesome…my arms are now puffed like a
    pufferfish and jelly like a jellyfish :D

  10. JL_Crack / December 3, 2015

    My dog does the same when I’m in the ground haha

  11. kashif its very good movment phathan / December 17, 2015

    Its good

  12. The Grock Says / December 27, 2015

    Inspired

  13. Reham Mansour / January 2, 2016

    i wish i had found ur channell earlier

  14. Inam Mir / March 28, 2016

    THANK YOU SIR . 

  15. ashoka jairam / June 20, 2016

    beautiful video best trainer

  16. Jorge Amayo / July 11, 2016

    Can I do this workout 2 times a week ??

  17. Ntinos Aslanidis / July 30, 2016

    very good men

  18. Nathalie Mbuyi / August 5, 2016

    You’re the best coach for me . love you

  19. otoojk / August 6, 2016

    Awesome video Lee!

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