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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Source: Fitness