Dumbbell Bicep Workout Routine

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This is a killer bicep workout that you can do with just a set of dumbbells and an adjustable bench. So it's a great routine that you can do even if you workout in a home gym.

With these exercises you'll hit your biceps from all ranges of motion (mid-range, stretch, peak contraction) for complete muscle development. This is also known as Positions Of Flexion.

If you are looking for a more detailed bicep and tricep workout program that's based on using the Positions Of Flexion style of training just click on the link below:

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Rates : 0
  1. hachem Fadili / November 14, 2013

    2:18 kashmir

  2. arbimd2 / December 17, 2013

    Thank you so much I love your workouts your workouts are amazing

  3. Sinfuldavy / January 5, 2014

    Do you and Trich ever come to Toronto?

  4. Lee Hayward / January 10, 2014

    Please post your comments and feedback below. And if you have any
    suggestions for future videos that you’d like to see, please let me know

  5. Areak Kishor / January 16, 2014

    My coworkers laughed when I told them I was going to burn up fat with Vixen
    Fat Loss, but then they saw the results. Do a search on google for Vixen
    Fat Loss to see their reaction.

  6. John Maseres / January 25, 2014


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    • GOOD OLE CHICKEN / January 27, 2016

      +John Maseres still no need to be a form police troll

    • John Maseres / January 27, 2016

      +Warsong Commander well I speak on the truth.

  7. adamztheshit / February 4, 2014

    Are barbell curls and chin ups the best for bicep mass?

  8. Si Stockbridge / February 6, 2014

    What about hammer curls for the side of the bicep??

  9. Mr.Sceptic / March 23, 2014

    I don’t have a bench :/

  10. roshan chotee / May 14, 2014

    i like this………..lee hayward helped me a
    lot……………and………….give attention at

  11. Chitra Giri / June 6, 2014

    Do you make these dangerous mistakes in your diets? Go Google Ready Set
    Ripped to find out.

  12. sai kumar / July 5, 2014

    To anyone who wants to bulk up eventually. Go google Ready Set Ripped to
    find out more.

  13. mike felix / August 31, 2014

    Awesome! Thanks! 

  14. Father Aardvark / November 2, 2014

    Great video. Straight to the point and plenty of information, thanks, Lee.

  15. darkevil923 / December 25, 2014

    ur an old school MF

  16. Frazer Gayapersad / March 18, 2015

    Great workout, really feeling the burn.

  17. Jay Marks / October 2, 2015

    Awesome Routine! Ill try this today.

  18. killa keise / October 8, 2015

    why are you so vieny on your left bicep is that from training the vien
    developed over tim carido or is it from supplements

  19. Aiden Ingram / July 4, 2016

    Lee love this bicep workout always get a mean pump. Thanks bro

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