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
23 comments
  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

    Swinging 

    • GOOD OLE CHICKEN / January 26, 2016

      +John Maseres he’s still bigger than you

    • 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
    finish…………..(o__o)

  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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