There are few things in bodybuilding that are as desirable as big muscular arms. In fact when most people pick up a dumbbell for the first time they try to perform some sort of bicep curl with it. And when someone asks you to “make a muscle” you automatically assume that they want to see you flex your biceps.
We all want big baseball biceps and horseshoe triceps. The kind of arms that will make you proud to wear a short sleeve shirt and show them off.
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.
In the video clip below you’ll get a complete Arm Workout (i.e. biceps, triceps, and forearms) that you can do at home using nothing more than a set of adjustable dumbbells.
Note: if you are reading this on an iPad, phone, or tablet and can’t see the embedded videos above. Then you can watch the videos right on my YouTube channel by CLICKING HERE
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
Mass Building Arm Specialization Program…
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If you would like to get some more killer arm exercises and workouts for building big muscular arms, be sure to download a copy of “Blast Your Biceps”. This is a complete 3 phase mass building arm specialization training system that can help you gain as much as 2 inches of solid muscle mass to your upper arms in as little as 8 weeks. Click Here for more information and to download your copy of the program… |
Try the program out for yourself risk free at: www.BlastYourBiceps.com
13 Comments
Mark
Great information for my workout!
leehayward
Thanks for the comments, glad you like the workout 🙂
martin callaway
Invest in a set of bowflex dumbbells.I like the grip on these things, ive had a set for over 7 years.
And no proplem with them.
Sam
Hi Lee, Great video.
I use one dumbbell and train one arm at a time, (with one arm not holding anything), for the standing curls: is that ok, or is it wrong?
Sam
Dave r
Hey lee, this is a great home work out, fore arms feel ready to explode. What’s the bet method for this, do the same work out 3 times before the next or do the full video 3 times over? Thanks
zapata
THis article give a vert important information and practices, i’m so happy to find them.
Nirav
What’s the best method for this, do the same work out 3 times before the next or do the full video 3 times over? also what kind of weight should be used to do the same ??
Sam
Hi Lee,
When doing standing dumbbell curls with heavy weights do we need to do fewer sets with fewer reps?
Liverson D Fete
excellent programme but how many days per week should i do these.
Jeff Cunningham
Hey Lee I was doing the Zottman curl the other day
and I get a real bad elbow joint pain sensation.
Any Idea what could be the problem?
It really hurts on the side elbow bone gradually done the forearm.
I’m thinking of going to get an xray or something because has been going on for about two weeks now
I appreciate your feed back.
Jeff
leehayward
Sounds like elbow tendonitis. I’ve got a blog post you should check out about this at: https://leehayward.com/blog/tennis-elbow-rehab-exercises/
GJ
He Lee: Great video and I will definitely incorporate into my home workout. Also, I loved your dog. She is the best…..and it was pretty funny watching her lick your face, with her tail just a waggin! Seems like she is a great workout partner!!!
Naveed
Hey Lee,
How are you… Hope good… Thank you so much..
Regards,
Naveed