Home Workout Routine - Arms / Biceps Dumbbell Exercises

Exercise Routine, Sets/Reps - www.buffdudes.net/p/workout-ro...
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"Insanity is doing the same thing over and over again and expecting different results."
Tired of the gym, or do you not even have access to one? Then try the B.U.F.F. Dudes Biceps Home Workout. This routine is full of exercises which will help you build your Guns! Want the best Home Workout with only one pair of Dumbbells? Well, you got one. Go for it, Dudes!
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Buff Dudes / Fitness / Best Home Workout Routine - Biceps Dumbbells Routine
Shot n' Edited by: Hudson
Starring: Brandon White
Pixel Art By João Victor G. Costa - / jinndemonevil
Music in this video is used under license from the rights holder.

[@karolinaopaczynska7562]

First day impressions:It arrived in a waist high box. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.

[@BobMcCoy]

My workout routine: Monday: Biceps Tuesday: Biceps Wednesday: Biceps Thursday: Biceps Friday: Biceps Saturday: Biceps Sunday: Arms

[@devilswisper909]

lol wtf

[@TraceguyRune]

Bob McCoy they won't grow with out rest. Dont hit them more than 1 time a week

[@BobMcCoy]

TraceguyRune That's a great point, lol. Thx

[@xuonglang888]

who the fk do legs day lol

[@dextertyler984]

Overtrain af

[@FoxSensei]

0:13 - Supinating Bi-Lateral Bicep Curls 0:37 - Alternating Hammer Curls 1:17 - Bench Concentration Curls 2:13 - Zottman Curls

[@yotamBLATE]

thanks

[@pizzaface4079]

thx 4 this

[@meowscutie]

thank you

[@gregoryross9770]

fucking thank you dude

[@estrada.0120]

+Zak umm do you know whats 4 sets until failure whats that mean the zottman curls

[@WallaceLeeMusic]

This workout is working for me, it's only been 2 weeks and I'm seeing results. Remember, it doesn't matter if you can lift the heaviest weight, bring it down slowly when doing curls to get results, instead of letting it drop. I usually warm up with some cardio And push-ups ,this is one of the best for when you're at home

[@fit.girly.]

do you do the whole thing?

[@WallaceLeeMusic]

Drazeee ツ | Graphics i do this three times a week, and I dedicate one day to cardio and training. Running and stretching.

[@plasmainferno]

WallaceLeeMusic so you do all of these

[@tittana]

2 weeks? what roids are you taking bro?

[@WallaceLeeMusic]

tittana I saw results that It was actually doing something. Doesn't mean in two weeks i turned buff, ya goofball

[@Quintori]

This is without a doubt, one of the most clear, concise, SPECIFIC, and detailed home dumbbell workout I've seen on youtube. You just gained a subscriber sirs.

[@KnuckleHead1983]

I love this routine I'm gonna try it today for my bicep routine...I don't go to the gym so these videos are helpful for me since I workout at home thanks dude 💪🏻 #BuffDudes

[@justinjose4908]

how did it work out for you?

[@Elegantsoirees]

Same for me I don't go to gym and I've got all abs and biceps and shit at home only with dumbells

[@KnuckleHead1983]

Hey I forgot to reply back on this routine after I tried and it's freakin awesome lol definitely not a beginner routine though lol 💪🏻

[@hindurashtravadi2563]

Brian Is these excercise make my body or not

[@GamerN131]

Brian Matthews how were your gains?

[@TUNDRAMILLIONARE]

I'm in Afghanistan and our gym is limited, but because of these B.U.F.F. Dudes work out I can go and change the picture up a bit. Not to mention the humor is awesome.

[@ANDROIDHACKSappinsides]

I love your videos , I used to watch them 4 years back , I started working out again , will watch your videos and will start my workout daily

[@finessingtranquility]

wow your arms are like a stack of bowling balls

[@Heather_ONeal]

Shout out to this dude for helping all of us during quarantine 2020 💯

[@rockoramadevil]

A big Thanks 😘

[@Heather_ONeal]

The Jeneral J.U.-ICE everyday 😁

@@Heather_ONeal😄 Ha ha I hear you! 👍🏾

[@TVResults]

really enjoy your videos, thanks!...great variety in the exercise options

[@RhadeDex]

great vid and can't wait to see more of this series!keep it up!

[@simistop3964]

if i craved exercise as much as i crave food , i would be so hot.

[@sebastianbartolic9716]

Its the other way around for me:(

[@alfie859]

@@sebastianbartolic9716 fuck off

[@ShadowMosses]

Yea... Me too

[@eddiefndiaz]

I have never seen such a high like to dislike ratio like this ! haha i just subbed

[@owenphilley8396]

Thank you so so much for all the Buff Dude home workout

[@buffdudes]

There's a lot of variations on working out and for this set of videos we're focusing on people who may have access to just one pair of dumbbells. With adjustable dumbbells, such as yours, you can easily just add/decrease weight as you see fit for each exercise or set.

[@abishekramsu3745]

Please buff dude tell me what background music is this?

[@michaelhao4008]

I have subscribe to u cuz your workout is very understandable and I saw some result and my biceps is getting more visible to see and it got bigger so Thx

[@saintisfriendly4724]

same.

[@whitedevil5563]

+Michael Hao Same..

[@saintisfriendly4724]

HVACR SEER mine have gotten bigger when I flex but when I have my arm lose it doesn't show and my arms look bigger when I bent them

[@whitedevil5563]

I like how their videos are no BS straight forward what you need to know...

[@alfredshawn4729]

+saint isfriendly you gotta loose body fat my friend for it to sow straight

[@s123sharma]

Best bicep exercises 💪💪💪💪💪💪💪💪💪

[@harrisonpeakhp]

I don't always watch videos like this but you buff dudes are really helpful. Thanks a lot

[@rockoramadevil]

Thanks! I'm actually spending my quarantine workouts with your videos on and boy if they works....buff babes salute you

[@jimc8442]

His shadow even looks buff

[@FlipsideJr]

Jim C its not like his shadow is an outline of his body or anything...

[@vaskar1017]

This comment is supposed to be funny but turns out to be stupid

[@gauravpdaksh]

He is worthy....he deserves that shadow

[@187chewy]

i need a home tricep workout with dumbbells !

[@Micah1998]

Jesus Orozco he has a good one on this aswell.

[@New_Millennium_Cyanide_Christ]

Dear Buff Dudes, I have to say thank you. Before, I was only into endurance running marathons/half marathons etc. I ran my record marathon in 2:49hrs, but I really felt I was pretty fed up with only running. I wanted to try something new in sports, and really found the spark in pumping, which I never had before. I've made insane progress in a short time, and a huge thanks goes to your educational and propably most importantly humorous videos. :)

[@LukeGeaney]

These videos are always the suggested 1st option on google whenever I search for anything like this, so well done!

[@baileyspooner9568]

Them zottman curls though

[@heroicrookjoecad9964]

Thanks so much. Great videos, easy to follow. Great tips for beginners like me.

[@CyborgNinja86]

Another awesome, helpful video. Thanks Buff Dudes!

[@jaredjeric17]

Imma try these out immediately!

[@ha6kgt792]

Did it work

[@kawabounga1073]

@@ha6kgt792 Hopefully it did, worked for me

[@ragewolfofodin]

did this with 35 pound dumbbells and by the time i got to the last exercise i couldn't lift 15 pound dumbbells anymore i already hit failure damn this hurts

[@Kryptdegen]

how much you weight? just asking to get a ballpoint on how much weight i should start with

[@jacobramirez9552]

Hemsley I don’t think weight matters. Just start small and don’t be embarrassed to lift light weights, everyone starts out like that.

[@35PHaaton]

@@Kryptdegen start low or whichever weight is comfortable with you, but still giving you a proper burn at the end. Proper form is more important. I'm 175lbs, 5'8 and I started with 10lbs back in the day. Now I lift 40lbs, but I still go back down to 15lbs-20lbs every now and then to keep myself lean.

[@sirgheaianis8884]

@@35PHaaton Should I do all the exercises like one after another 4 sets all or do first exercise complete all sets and then going after the next exercise?

[@ragewolfofodin]

@Knight Fall Yea now i'm benching 315 pounds got some vids on my channel

[@sergiozdrums]

your channel is truly one of the best fitness channels on youtube!!!!!!!!!!!!!!!!

[@nextdouga]

I love you buff dudes you guys are the coolest!!

[@ParthPatel-yn9uw]

Would it be fine if I did all these 5-6 days a week?/also howmuch should I rest in between each set and work out

[@sharkzibr4300]

No I recommend doing this 2-3 times a week with about a day or 2 of rest for the biceps. It's not good to workout the same muscle group everyday. This can cause a injury.

[@sharkzibr4300]

No I recommend doing this 2-3 times a week with about a day or 2 of rest for the biceps. It's not good to workout the same muscle group everyday. This can cause a injury.

[@sharkzibr4300]

No I recommend doing this 2-3 times a week with about a day or 2 of rest for the biceps. It's not good to workout the same muscle group everyday. This can cause a injury.

[@norskmw2proff]

are alternating hammer curls 12 reps each side or 6 reps each side?

[@tamircohen1512]

I think you are meant to do 12 reps each side.

[@VanceMdc]

It depends of the weight, heavy if you're trying to build size then go for 6 reps or definition.12 reps on each arm with light weight. At least that's what i do :p

[@tristenjmiller]

6 each

[@StoicRS]

Depends if you like the low-rep high weight method or standard hypertrophy method tbh. Typically though you'd be doing 10-12 reps for both arms, these are just alternating.

[@rahil7861]

12 reps each side bro

[@drakeortega1889]

awesome..quick and straight to the point

[@richardle8091]

Awesome Thor I'm super inspired packed on 9 lbs of muscles in chest and shoulders definitely seeing results!!!! for Asgard!!

[@johnpark3079]

He looks like wolverine's brother lol

[@azarizazamri4785]

his name is sabre tooth lol

[@flynnster00707]

and a hench version of matt stone, one of the south park writers

[@KaziMujammel]

***** Spot on, man exactly what i wars thinking

[@layaanahamed8165]

Vector

[@its_james_fitness]

Holy mother of God... and that's why you get 11,000 likes and at this time not even 100 dislikes

[@sayedhashemi4638]

Thank you bro much appreciated keep up the good work 👊👊💪

[@mydjmode]

Love your channel! I dropped 25 lbs last year by doing your workouts. Thanks a bunch dudes!!

[@OFFiCIALFiFaPrOzZzZ]

Anyone know the name of the song?

[@83codygs]

New drinking game... 1 shot every time he says "contraction"

[@Jeba707]

just did this workout and it is sick thank you for this vid keep up the good job!! :D

[@TheAbStand]

Really like the emphasis on breaking down the different sections of the bicep. Important if you want to develop biceps that look full.

[@christopherquintanilla6572]

So you finish the 4 sets for the first workout then do the next 4 sets in the next workout and so on?

[@leticiarios2817]

yes and take rest between sets

[@christopherquintanilla6572]

okay thanks

[@tamircohen1512]

So you are meant to finish the workout and then repeat it 3 more times? Please answer thanks!

[@TubeSpoker]

yes that s it simple as that ... thats enuff

[@davidsoi2362]

Christopher Quintanilla has it worked? because I've been doing this for week

[@yolando1774]

Should I be doing them all or...?

[@its_james_fitness]

Ellie Games ALL

[@Intensedarekdrk]

these home workout vids are great and really help out.

[@Huhwhatdoyoumeanbro]

0:13 Supinating Bi Lateral Bicep Curls -4 set 12 reps 0:39 Alternating Hammer Curls -4 set 12 reps 1:21 Bench Concentration Curls -4 set 12 reps 2:15 Zottman Curls -4 sets reps until failure

[@KevinhoBeats]

Brook Lopez look-alike

[@stealthninja63]

The Buff dudes most hated word 'Cardio'

[@Eddiecaine712]

This was an awesome video...very useful tips. Can't wait to hit those plates now!

[@tomscape9]

ugh this is awesome! ty for uploading man

[@GODOBER]

1:15 I thought a norse god couldn't have a greek father .

[@erwin_]

Anyone else here because of the quarantine?

[@ceaton80]

The faster you pump out these at home workout vids, the faster I can put my plan together! Help me get off my ass! LOL

[@emolash]

Iv been doing this exercise and the other at home workouts, iv had brilliant results. Thanks buff dudes. Also don't forget to look at the buff dudes meal suggestions, it's no use working out unless you eat the right food.

[@chrismarkakis1871]

how many days a week should i do this workout?

[@thatblondboy007]

One or two times maximum. Your body needs rest.

[@chrismarkakis1871]

+Fabian Witzenbichler dude you overexaggarate...what two times max.Relax...i think 4 times a week is ok according to what people say

[@Jonathan-ml2oz]

just do m w f

[@BlueRiptide]

I would do every other day

[@beesley45]

I do them every bloody day, bro. never rest

[@KingstonShredMaster]

Killa videos guys - keep 'em coming!

[@vrstovsek]

This is great! Thx Buff Dudes

[@SILVERADO06SS1]

MORE OF THESE HOME WORKOUT VIDEOS. PLEASEEE BUFF DUDES!!

[@CKOanime]

I love this! Great way to show what you can do at home. Way to go Buff Dudes! Now if you excuse me I gots some curling I needing to do!

[@danleary8347]

You are changing my life!! Thank you. Had been working out solidly for 12 weeks before the Corona shut down. Found your vids to keep it going and I am seeing more progress from doing your vids. The workouts are saving my sanity during quarantine. Thank you!! As soon as this blows over I will make a financial contribution or buy lots of things. Thank you for your service!!

[@germanhernandez5135]

Have u seen results

[@no8752]

@@germanhernandez5135 defo has

[@Teenageriot280]

lol this guy is hilarious. Made me laugh on pretty much every video

[@mujahidseveralfold1482]

Yes! Cant wait for more dumbells episodes

[@gamerclint81]

WTF!! this is by far the best insane BICEP work out i have ever seen with Dumbells!!

[@TheBrockwayBabe]

my favorite fitness channel- love the video:)

[@alexroy8549]

Great stuff guys keep briging it!!

[@DmitryWilkins]

thank you for this very informational video it really helped me

[@lbaz0710]

he knows his stuff. i would love to train with this man.

[@xman2738]

thanks dudes, was looking for a good home workout for my biceps.

[@mike-th5kr]

im an old buff dude love youre stuff . keep it up

[@robotslut3963]

Man i love this guy

[@Jebus53]

Thanks this vid was very helpful

[@christopherchicoine7068]

thanks man I just got the ok from my doctor after I dropped my bike last summer so have to take it slowly but this has been my go to workout and iv put on a few inches on my arms..

[@TheAhmadnt9]

Subscribed, ,,keep up the very Great work, ,

[@huntarous2206]

BEST CHANNEL

[@mashal2567]

Thanks love u guys

[@jojoman2367]

Thanks for these good videos!

[@mr.rubicon1193]

For sure gonna start this one.

[@azarizazamri4785]

just finish done you sets and reps. using the weight lower than i used to lift. much more harder.. nice sharing bro.

[@sjspak]

Great clip. The only issue I'd have is the alternating hammer curls since it's giving each side a chance to rest. I usually work both arms simultaneously or one arm at a time.

[@MultiKill99]

I am finish with the Buffdudes biceps workout and it's really great i feel dat pump. Thanks BUFFDUDES

[@TubeSpoker]

best exercice set of all youtube

[@opmega]

Great quick video

[@buffdudes]

Hi Curtis, we're currently having more made but unfortunately they're taking longer than we expected. They should be finished very soon though!

[@mssphotography]

Awesome workout!

[@rogelio1011]

Great Workout!

[@D_S_88]

I appreciate your use of appropriate nomenclature. Thank you.

[@mikepshena]

so I really like your videos dudes. if you had to choose the best order to do stuff in though what would you say it is? like chest mondays, Back Tuesdays, etc etc. what muscle groups should I do for each day then I can just find your videos for that day.

[@kishlankashire5948]

plz upload a video for traps exercises with dumbells u guys are awesome dudes:)

[@user-so4xf4hh1d]

Finally a video !

[@nishantshrivastava9111]

I started training watching these videos when i started lifting weights, and this series has been a foundation to all my gains. Sitting at home quarantined; even though the channel has blown with content and sub counts; i still go back to these old videos and follow them. What im trying to say is thank you buff dudes you have been a big part of my life and inspiration - to the journey of becoming a buff dude, defeating corona one bicep salute at a time 💪. "STAY BUFF". "STAY HOME". "STAY SAFE".

[@JesusPerez-ix2bi]

Do you do all exercises once four times or do each exercise four times and go to the next one?

[@nishantshrivastava9111]

@@JesusPerez-ix2bi i have been training for a while, so what i have at home does not offer the right resistance; so i pair up muscle groups which are antagonistic in nature. Like bicep n tricep, chest n back. Like a barbell curl followed by skull crushers or dumbbell extension with 4 sec per rep. I do this non stop for 4 stes. More of metabolic training kinda thing.. When i started i used to do one excercise for 4 sets then the next. Cause u wanna properly exhaust the head u r trying to hit before moving on the next. Im sorry if the reply was too long. Stay safe my dude.

[@JesusPerez-ix2bi]

@@nishantshrivastava9111 thank you for this, I honestly thought I was gonna wait longer for a reply but thank you so much

[@nishantshrivastava9111]

@@JesusPerez-ix2bi you are welcome man. Didnt wanna leave a fellow dude hanging. Anything else u wanna know ? I have gone through most of their programs aside the bulking one.

[@JesusPerez-ix2bi]

@@nishantshrivastava9111 yeah sorry I got one more question how many times should I be doing this per week and should I switch up exercises for the biceps?

[@Damien7D]

As always great video ...its just like im looking at a tv show thumbs up, and gg buff dudes

[@antoniocanchani6972]

Hey buff dudes, I'm from Puerto Rico and I enjoy the videos, the only routine I do are buff dudes style, since my diagnosis of multiple sclerosis I need to strengthen my body, so what good workouts can help with my condition advice are welcomed.

[@phoebelemy5324]

One of the first exercise tutorial I've searched on KZbin, I didn't even know what sets and reps are back then

[@RemetinecBoys]

Chair thing helped me a lot! Cheers!

[@johnmarson5140]

Thank you #buffdudes. It really work

[@atulroy2470]

awesome routine

[@Yasuki.Eilhart]

i fucking love these guys, no bullshit, straight to the point #BUFFDUDES

[@stephenking8264]

do you do all these in the same session? isn't that over training? I have an ez bar can I also use this, or is there no point?

[@khurramjavaid4757]

Really working ..... subscribed