what's going on everybody its Boyd Tanner Waggoner Barbera and by today we've got an intense very vigorous actually home biceps workout routine using only a pair of dumbbells for reference I'm personally gonna be using a pair of 20 pound dumbbells please opt for something like this is very vigorous we're be going through five very intense exercises and that will make up the first round of this workout you guys want to put yourselves trying to beat the workout two total times if you really want to push it I challenge you to nail it three total times and be sure to let me know down in the comments section how many rounds were able to get other that guys let's get straight into this one all right we're gonna kick this thing off here with a set of drag girls we don't imagine that ghouls have a barbell here and you're dragging that bar up your torso you get to this position right here and bring the dumbbells back down so the elbows are going to turn backwards slightly squeeze as hard as you class if you can at this position right here and then slowly drop the dumbbells when we got a total of 10 repetitions ready and go squeezing at the top there room for a second and then come back down this is going to help us against the longer the ever hit of the biceps they're 10 total repetitions five six squeezing that at the top day seven three more two that's one it's good next for you to be getting into some bench over spider cross so you get a slight bench here you want to keep your lower back strength and what we're doing is with the partners in this position we're gonna bring those dumbbells towards the head and then back down again ten total repetitions ready and go I got the focusing on squeezing when those dumbbells are ahead fire halfway six four more three two last one Oh next we're gonna be getting apologies for this event playing I have a little bit of a cold we're gonna be getting zombied cross so you're gonna start palms facing in we're gonna bring those dumbbells up palms up and then once we get to the top rotating back downwards so palms up on the way up palms down on the way down again 10 total repetitions ready and go palms up at the top routine as he come back down and again 1012 repetitions – this is gonna help us hit both the biceps and the brachial radialis on the forearms they're four five after this step put the dumbbells down for a second shake up the hands your bicep should start feeling it at this point right now six four more three two good work last one and put those dumbbells down for a second we have two more exercises here really want you to focus on squeezing those biceps and not using so much momentum slower tempo increase the time under tension all right next we're getting hammer grip curls so with the new choker palms facing inwards bringing those dumbbells up towards the shoulders ready and go focus on a nice controlled eccentric or negative when you're bringing those dumbbells down five halfway or three two last one and good shaking those arms out it's really tough alright final exercise for the inner head of the biceps we're gonna be getting an inner bicep curls so you're gonna be bringing those elbows in nice and tight curling to the outside again 1012 repetitions here and this is just the first round we're gonna try and repeat this as many times as you can as well always I recommend between two to three total rounds alright last set the last exercise here 10 total repetitions crawl into the outside ready and go again control the negative there squeeze the biceps at the top there six five four breathing at all times two last one and good that concludes the first round of this very intense biceps dumbbell only workout routine as I mentioned if you guys want to push yourselves trying to beat the workout choose little x if you really want to push it I challenge you to get three total times and be sure to let me know down in the comment section how far you're able to get you guys are doing this video the be sure to smash like button down below and also be sure to subscribe for weekly workout tips and nutrition tips that you will not want to miss thank you so much for joining me guys I will see you all in the next video