Intense 5 Minute Dumbbell Bicep Workout
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- เผยแพร่เมื่อ 29 ม.ค. 2017
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Official Anabolic Aliens video of: Intense 5 Minute Dumbbell Bicep Workout.
Give this intense 5 minute dumbbell bicep workout a try! You get a full biceps workout and you can still do it right from home, all you need is a pair of dumbbells! Also, this would work as a killer circuit to do at the gym. Great for building muscle, increasing muscular endurance and as a finisher! Anywhere you are, all you need is dumbbells to do this routine which makes it very attainable especially since they don't need to be that heavy. 5 exercises, 1 minute long each. This is extremely effective that you'll be feeling it the next day. Follow along with the video if you'd like, a timer is run throughout on the screen!
0:34 - Wide Curl
1:34 - Hammer Curl
2:34 - Drag Curl
3:34 - Reverse Curl
4:34 - Straight Curl
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Anabolic Aliens. What if I only did your 5min intense workouts? Is that enough to tone up and get fit?
I want app for Android
Kudos for the Video! Sorry for chiming in, I would appreciate your opinion. Have you considered - Giulian Bicepify Boarhound (Sure I saw it on Google)? It is an awesome one of a kind product for building huge arm muscle fast minus the hard work. Ive heard some interesting things about it and my old buddy Taylor at last got amazing success with it.
No android?
gj on this workout routine guys it is awesome!!!
I love the way you just get straight to it! No talking away to waste our time! I love it!
Happy to hear you think so, time is too valuable to be wasted!
True!
Markus Karlsen Hagen
yes bro you are right other waste their time in talking
So true man, all those other TH-camrs waste 5 minutes on talking.
@@markushagen6261 , Tfue?
Who else is obsessed with all of these routines
yee
pumped you all are liking them! keep getting those results!!
Absolutely Alex
Anytime Alex! Keep killing it. Keep us posted with how all that is going!
Shweeet
Who else is still watching these dope vidoes in 2021
Yep
MEMMEMEMEEEEEE
Yessir
Yup
Me
Dude I can’t stress this enough, I’ve been doing the same tired bicep routine for years seeing barely any results. I’ve been working out with your videos for 2 months and seen amazing improvements across all of my muscle groups. Your channel has gotten me excited about exercising again and I can’t thank you enough for all the awesome content you guys post. Cheers!
Which ones are u fav bro
you gotta eat if ur not eating u only hit 25% of ur potential, always eat if ur skinny
Brother have you tried progressing from this, doing more reps in the same time window or increasing weights, i understand bro 100 percent the stress is high when it comes to balancing the diet with the right workout.
Which ones do you do?
Your body gets used to workouts especially the Same ones over and over it knows what’s coming for example if you do 20 push ups a day your whole life you’ll never be able to do 50
These at home workout should spike up during the corona virus outbreak
Yeah
Genuinely the reason I found this guy
Went to the gym @6am and they were closed so I went home and pulled this up
That’s why I’m here lol
Got into these videos in High School and coronavirus brought me back here lol
Me: Throws the dumbells after the exercise
*Breaks the floor*
HAHAHAHAA
Man I wouldn’t wanna throw my dumbbells on the floor, that’ll go thru the floor to the main floor
@@kaylasingh5401 what if the dumbbells brokes down the floors and hits cheating Husband on the Head
Hahahahahahaha
@@ariesmarch6430 I would advise you stay away from those romantic dramas for a bit
@@kevinkuriakose08 I would advice you too not to take everything so seriously
I paused to give him a break.
Best comment!
😭😭😭
😂🤣🤣
What a gentleman!
😂
0:35 WIDE CURL
1:33 HAMMER CURL
2:34 DRAG CURL
3:34 REVERSE CURL
4:35 STRAIGHT CURL
Thank you now i can listen to music
Thank you
@@Zaysoto lol
🙏
Thank you sir 🤝
10 pounds is so damn light... until you start doing this routine ._.
same
i know, I was like no way this ripped guys not using 50 lbs and oh god my arms are screaming right not and i use a 5 @@peeph
@@peeph : 5 pounds or 5 kg....???
@@peeph : Okay... I perform 4 sets of bicep curls with 6 reps in each set and i use 8 and 10 kg dumbbells.. But i ain't gaining any substantial muscle mass on my biceps.. Wonder what's wrong.. I know my protein intake ain't too high, but the bicep curls should have made at least some difference..
Do you think this routine (the one in this video) would help me build some mass...??? Or would this just work up my endurance...???
(BTW, I workout at home.. I've never been to a gym)..
@@peeph : Oh. Great... I'll start from tonight.. Definitely... Thanks a lot mate 👍👍
Destroyed my biceps... now walking like a damn T-Rex
Lol I was the same. Couldn't extend my arm. Couldn't do any chores at all
Aden Hadlock Wtf im going through that right now i cant extend my arm does it get better loool
@@getpaid2472 yes. Within 2 to 5 days. Haven't had a problem with it since
@@adenhadlock6888 today is the 4th day of doms, i gotta sick of it
@@adilabsa5678 oof. Dont give up just because of doms. I'm starting to see changes within just 2 weeks!!
Me before doing this: this guy is struggling with 10lb weights??? Let me show him how this is done!
Me after 20 seconds: welp, I’ll grab the 2s
Bro i did with with 25s after doing the forearm with 25s and I can safely say... Im a goddamn idiot who needs to invest in lighter weights holy shit
I tried it with 20lbs my first time working out and just started laughing after 5 reps
Oh he's using 10? I feel a bit better about my shitty performance then because my lightest is 15
I did it with 15s and im cramping
@@wilt3051 same
First day impressions:It arrived in a waist high box. th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 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.
you should begin with 5 Kg
I thought this was going to be easy. Wow was I wrong. I couldn’t do a single minute straight with 15s and I normally curl 35s for my sets. What a great addition to my routine. Thanks!
Adam Francisco. Oh so those are 15s ok now i know
Daniel Yanez no he was using 10s. He generally uses 10s for his dumbbell supersets.
Adam Francisco. Good to know thank you
Adam Francisco really tho my shii was soooo tight
Adam Francisco
These workouts are addictive. My body tone has changed in 1 month. Doing 2x a days and both 5 minute routines back to back, 2 minute rest between each.
2 sets?
@ He said he did it 2x a day, so I assume it was just 1 set at a time, then 1 set again later in the day as that's all they're meant to be - 5 minute sessions.
@@Greensky02 Yo have you tried this circuit? Any results ??
@@iamr44za Sorry, just started a few of these ones!
@@iamr44za i tried this once in 2days including push ups 30times a day...
1st day = 5min. biceps with 10lbs dumbbells then 30times push ups
2nd day = 5min. Shoulders with 10lbs dumbbells then 30times push ups
Repeat this until you reach a month... And if u complete this using 10lbs dumbbells, u can change it from 10lbs to 15lbs like mine
If u do this.. u will thank me after a months promise
6 years later still a banger!!
Yes
All I did was straight curls and hammer and I got no burn and no sweat, but this, this workout was amazing! I will do this workout a lot! It burns the crap out of my biceps!!
The people who disliked this gave up after the first minute
Or they are bots
@@adenhadlock6888 there is no like or dislike bot on TH-cam 🤦🏻♂ this ain't no pubg game where stupid bots are added to fill any requirement and if you were trying to crack a joke then nope you failed terribly because your comment sucks
Piyush Rahi bet you’re fun at parties. Get a life and stop being so judgemental:)
@@Piyushrahi dislike bots are a thing on TH-cam, usually to balance out videos and help certain other videos gain popularity in the algorithm.
@@Piyushrahi well they kind of are you silly twat
Guys, I really need to comment on this. This routine is Killing it! I have been doing this routine (as a beginner woman with 3 pound weights) for 15 days everyday and my biceps are popping! I did this with the tabata shoulders and my arms are the definition of definition itself! I feel so proud of my strength and can even flex my biceps and everyone is suprised at my strength and rock hard bicep! I can't express how grateful I am for this workout!
Yh same, altho I’m a guy, the difference is astounding
@@eragon1378 Do you follow along to only this video? If so, how many times do you do it? If not, what other videos do you do/what is your routine? I've been lifting for a 3 months now, feel like I should be seeing more so your input would be helpful.
@@steamyninja8881 Everyone's genetics and many other things can factor in your gains so don't compare your progress to other people's, especially on the internet where anyone could be lying. Just keep up the grind slow and steady.
@@thatonesoos1299 Thanks bro 😎
Thank you so much I’ve been looking for a good bicep workout. I only used 5 pound dumbbells and still was feeling a HUGE burn
This guy is legit- his 5 min workouts can be brutal but worth the benefits.
I´m dying. Tell my family I love them.
😂😂😂😂😂😂😂😂😂
😂
This legit is torturous
😂😂😂
Arms.exe has stopped working
Error 404 muscles not found
😂😂😂😂
🤣🤣
I'd punch that computer if i could...
😂🤣😝
i do this workout after a back bicep strength training workout. such a good burn at the end. this video never gets old
Before the workout: I’ll never go below 15.
1 minute in: Sneaking into my wife’s workout room.
Lmao
Lmfaooo golden !!!
I never thought that 10lbs dumbbells would obliterate my arms. Did this workout 2 days ago, and I can barely stretch out my arms all the way because of how sore they are. Great workout!
0 dislikes..this says it all👍
Haha! Thanks man!
100th liker
I watched his videos and transformed myself in 3 months
When they shut down the gyms in early 2020, I started doing this routine every other day with 10 pounds dumbbells. Eighteen months later and I'm up to 25 pound dumbbells and still LOVING this routine! Thanks Anabolic Aliens!!
This was me with the five minute forearm workout they made, been doing one set every day for nearly 2 months and the results have been insane
That feeling when you just finish the workout and you need water,but you can't flex you biceps so you have to bend your neck to the glass
Thats fax haha
Im struck drinking like a dog now
😂😂
😂
Thought of this... 😅 Wait let me do it and update you in next 10 Mins 🤜🤛
Hell yeah bro so intense at the end when he said drip the dumbells I threw them on the floor forgetting i live on the 3rd floor apartment 😂💪
Been doing this on and off for over a year now. I can feel it in my biceps the next day every time! Such a good quick exercise that works better than pumping heavy weights!
Are you doing one round of this routine?
@@Idiboy123 I don’t see you should do more than 2
Diet
Seriously the best bicep workout on youtube! I keep coming back to this one over and over, burns everytime!
*****PLEASE READ SO YOU DON'T GET INJURE*****
so i started this workout fine and dandy with just a 10 pound dumb bell. it worked just fine but being the arrogant person i am the next day i did this with a 15 pound dumb bell. I WAS SO SORE I COULD NOT FOR THE LOVE OF GOD STRAIGHTEN MY ARMS. and if i tried it hurted too much. i was injured for 5 days so please start with a light weight and don't go straight to a heavy lift. i do not want you guys to lose gains and experience the pain i went through. i went back to 10 pounds after that of course
I started with 10s but pushed through everytime. I felt the same way you did and was worried I tore something but stretched and kept trying to straighten them out. 3 days I'm back at it but I wish I seen your post beforehand.
Hey man Kyle Thomas, did your rest your arms for 3 days without doing any of these bicep workout or curls after not being able to straighten it up or you just continued working these out? Really looking forward to your answer..
@@samueljohndeus2692 Left bicept workout alone until the 3rd day.
Kyle Thomas I also can’t straighten my arm as of the moment; did you recover quickly from the soreness you’ve felt? I don’t know if I should continue the workout until it gets better or if I should rest it first for a few days to see if it’ll get better..what do you think I should do? Wat did you do?
@@samueljohndeus2692 I work at the post office and I was definitely going through it. You have to massage and stretch your biceps and forearms as much a you feel the need to. Rest is the best recovery so save the workouts of this body group until you recover. Do abs or leg workouts to stay busy but leave those arms alone my guy! 😁
IM AMAZED HOW QUICKLY YOU GOT WINDED, IN THE SHAPE YOUR IN. IM GOING TO START WITH TWO PENCILS ✏️ ✏️ ...LOL
alan La bruh fucking same bro. I was watching this dudes 5 min chest workout AND THIS MAN WAS DYING NO LATER THAN FOURTY SECONDS IN! I shit u not😂😂😂. I immedietly like "wtf am i about to do to my body" 😂😂😂
He could be asthmatic jeez
Whatever It takes goddamnit.
😂😂😂😂😂😂
He fakes it so you're more motivated, when you see you think you're doing aswell as a massive buff dude or better then you are more motivated.
just recovered from an accident bro, and now im going to hit this workouts , i've done this always and i really missed u man
Yo i couldnt flex after the workout thanks G you the man
I used 5 pounds dumbbells for this. Thank you sir for great video 🔥
Damn... It's intense.... These guy has some of the best workout routines on TH-cam.... Mad props
Watch that vascularity increase throughout you doing this circuit. CHASE THAT PUMP!
All dumbbell and bodyweight intense 5 minute workouts are linked in this video's description!
Amazing!
Anabolic Aliens watching all ur videos there amazing and work but it's painful but keep up the work your doing great and all the workouts hurt and work
thanks
Anabolic Aliens how many pounds do you use in your videos?
Oliver Jaundoo 10-lbs per dumbbell.
Sweet thank you very much, you would think 10-lbs doesn't do much but from the looks of it if can work for you on size can definitely work for me
I’ve been lifting for over 11 years seven as a personal trainer. This is one of the greatest bicep workouts I have came across. Excellent video great tempo
Man u don't need to lie about yourself on the internet, that's sad
I just want to thank you man
I started seeing you about halfway into the Corona times and now I feel much more stronger and confident by following your routines
Im only 12 and didnt stop until you did im proud of myself
👍 Same here brah
i forgot to breathe in this workout, turns out i can hold my breath for 5 minutes
Raphael van Gent serious?
He's not serious
@@NoOne-ss1lr hahahaha
&Saber GameVidz. Woosh
Lol
I thought he was using 20's, so I was like, lets try 15's. Turns out they were 10s, no wonder I can't use my arms now.
This was a great workout, I used 25 lb., 15 and 10 for the quick arm blast. It's easy with plant power, watch my video.
I do the first 3 minutes of this with 5's before my workout for an active stretch and after just to see how much harder it gets by the end, and man does it get harder.
Pounds or kgs???
@@duncanholding748 5 pounds
For real thats what i used
After I’ve 6 months of inactivity and lack of motivation, your videos have inspired me to finally get back into the gym. Thank you.
Thank you so much i love it, such a time saver, when I don't have an hour to do my workout i can follow your video and smack my muscles in 5 minutes you're the best!
Mike. Just wanted to let you know I've been using your 5 minute intense works exclusively for the last two months and seeing awesome results! I've been working out off and on since high school and have tried a lot of programs and methods but your content is the Best I've ever tried! Even my wife has noticed the progress I've made. For example, I've put on an extra 3/4" on my upper arms in the last 6 weeks! By the way, I'm 52. Thanks for all you do, I'm a huge fan. You are my favorite on TH-cam. Always to the point. Great exercises and your enthusiasm is unmatched! God bless!!
Noice bro
That’s Awesome John!
What is your routine?
this man had transformed me seriously I swear to god ....and I never lie
This one is really helpful, added to my workout list, just finished it today and feels great.
Got away from gym during covid , was looking for a quick arm workout. This rock's! Thanks for getting this old biker motivated to stay fit. Looking forward to trying your other workouts.
legend says only he completed the whole workout\\\\
That legend is wrong
Like the way that you show
Even a Big dude can have trouble with 2 light weights if you do 5 min straight
And you don’t cut in the video while doing the workout
Bc endurance =/= size
I'm 16 and I started doing these about 2-3 months ago with 15 pound dumbells (Can't go to the gym because of quarantine). It actually paid off.
Hey dude how often should we do this? Is it two or three times a week?
Thank you so much bro! With your videos I’m on the grind to get to my dream body. These videos are godsend for me and I can’t explain how much it means to me for your channel to help me succeed in building muscle.
First I was like... "It's like 10lbs is he serious?" Then I kept watching, and boy did I shut up quick lmfao
LOL yeah you start off watching and thinking this is gonna be easy then before you know it that light weight starts getting heavier and heavier haha
567Kriss I thought the same thing, until I had to drop the weight down twice.
not easy! :)
Is it okay if i use heavier weight but cut down the time to like 45 seconds? I did that with your tricep routine and it worked well
Started with 26 lbs was too hard, backed down to 16lbs still too hard i guess ill go back to 10 lbs as well ;p these 5 min workouts are way harder than they look. i do 3 rounds of these and my workout is done crazy soreness next day xd
you can actually see his pump come in during this... crazy
I could feel it come in too! haha
I wanna give a personal thank you, because of your routines im where I am today with arms bigger then I even thought I’d get , and best part is I’m just gettin started
Awesome!
How much did you gain?
You resting in the middle of the training makes the video relatable! Thank you very much!
Thanks man, I dislocated my shoulder a few months ago and this is my rehab!!
Your 5 minute workout videos are very helpful and are easy to fit around the day thanks !
Love all of your workouts! Since this Summer, my work out routine is only comprised of your 5 min workouts, keep it up! PS: I started with 10lb dumbbells and now made my way up to 20lb - I do this one once a week usually 2 times in a row (or once when I up to a new weight).
Thanks for this. I add it as my finish (polishing) to the more traditional 8 rep arms workout routine. I can barely complete it, even with light weights. It does pump me up!
I just recently subscribed, I enjoy your five minute workout videos. You are a "beast" the workout are great! Thanks! For the videos.👍🏻👍🏻👍🏻👍🏻👍🏻
Anabolic Aliens back/biceps and shoulder workouts are amazing..this is my week 3 and i def see results..thanks you so much!!
Hey Big Dog! You're work outs are super amazing. I started out just trying the 5 min dumbell routines , and know I'm super hooked . I have gotten faster and better results...than when I lifted an hour a day 7 days a week . No limits. Thanks
You're the best mate. I downloaded every intense workout video of yours to my workout routine.
iv done these workouts so many times i know exactly what hes gonna say before he says it on every video
Haha! We are the same way with episodes of spongebob lol
has it helped so far. i know the forearm stuff worked well but did this work well? havent tried it.
MrKisGod 2-3 times a day?!???
davey boy smith shake it out when you need to
@@JatayuFilms , that dude is nuts, LMAO, but still it's a good finisher/warm-up
This is a great and efficient workout and I've shared it with several friends who are also on lockdown during the pandemic. Great stuff!
My biceps have never been in this much pain! Great workout!
It's incredible how effective these lightweight dumbbell exercises are. I'm 165 lbs and I can muster 8-10 reps of 100 lb dumbbell bench presses, I do working sets of 3×12 with 75 lb or 80 lb dumbbells . With that being said this is a far better pump! Vascularity inducing miracle
I underestimated this workout so much god damn.
Love this 5 minute videos man! Thanks so much
I always come back to this video whenever I'm getting back into exercise. Top notch workout at any level. Highly recommend to anyone trying to better themselves. 👌
I love all your vids, getting in shape by rotating these 5 min workouts weekly.
Y'all are growing real quick man! Keep killing it.
thanks Christian! we will always stay grinding!
Anabolic Aliens and badass I hope. this kinda content is insane
really fast, good job guys 😃
Do you mean physically or in subs
Brother You are the Best........
This is phenomenal. Thank you!!
Lmao bruh my 14 yr old brain thought that this was gonna be easy as, until i started dying at the 2 min mark 😭 it hurts so much
I just gotta say that this exercise is tremendous! Very time friendly and yet just as intense!! 👍👍
Tried this with 10 lb’s, wasn’t crazy hard but definitely a good workout. Tried it with 20 lb’s next...couldn’t make it through half way without having to stop.
These videos are fantastic will 100 -% get u pumped, Robert
Glad i found this video. Have only light dumbells at home (6 lbs) and this quick routine made the cut, with pumped biceps. Very easy to follow and diverse. Subscribed for more. Thanks.
So for anyone wondering if this works
I’ve been doing his 5 minute intense series for about 3 months now (including #1 and #2 series as well as resistance bands series) and I’ve noticed growth in my muscles, it’s not crazy growth but it is good results, doing these workouts doesn’t immediately make you huge like this guy, it takes time. To really see some growth: keep a full range of movement, keep consistent in your workouts, make sure you are eating right(food is crucial to muscle growth), don’t skip your rest days muscle grows best on your rest days(plan out your days accordingly), have patience, you don’t get ripped in a day. This guy in the video have been getting gains for 5 years. Patience is key
Hey mate do you know how many sets to do everyday and how many rest days a week
Thx in advance
@@noone-ti7cp so you don’t wanna do it every day, make sure you have a rest day since muscle grows best when resting. For the sets, you wanna do 3-4 sets for muscle gain. So you do 1 set then take a rest(when you feel ready to go back at it) and then start your second set. For me(since this is a bicep video) I do it 2-3 times a week since that’s my schedule. Everyone’s workout schedule is different with different rest days
@@kaylasingh5401 thx man for the help i want to see gains quick so i will try 5 days a week and rest between workout days than do 1 week with 3 work out days and compare changes if it is big difference i will go 5 days
thx for the help again
@@noone-ti7cp no problem man. And also you can see some gains in about 2 weeks of starting the workout. Everyone’s body is different and ofc it doesn’t immediately make you huge like this guy but it’s a start
@@kaylasingh5401 the most important is starting and motivation than it will become natural i guess
Thx for the tips again
First and foremost love the intro as of late second my gym partner showed something similar yesterday doing sets of 5 on each hand and switching sides 3 times an d man it burns with even lighter weight. Great video and bicep builder/ burner
Appreciate that!
Finally, exactly what I've been looking for. Thank you!
After I work out.. can't get the right " I just these videos my arm s shoulder chest get so pumped love Anabolic Aliens fantastic Robert SNJ
I love this guy so much. I do each 5 minute video 3 times with a short break in between. Really feel the burn in the muscles 😅.
hahaha, by the second set of these my body starts contemplating if that third set is really worth it.
THESE ROUTINES ARE SO ADDICTIVE!!! Best series on TH-cam! I have memorised like 4 or 5 of the workouts now and I am seriously seeing results, I have been doing the arms workouts for 1 months now and I have added 2cm onto my flexed bicep! Thx so much man💪🏻
Hi are you on fb bro??
Rookie numbers.
I lifted weights once and added 6cm with just one routine.
best bean Lol, that's impossible. You get it, not by one, but by multiple consistent routines.
Proɘx That’s not true. I once pumped so hard that I got 16 inches on my biceps with only one set. It changed in an instant after the set and I did the rest around my body. Every set I do with 5 pound dumbbells gives me 16 more inches on my biceps alone.
Ser Kraus Please tell me you're joking 😂😂
I’ve been doing the 5min forarm workout vid as well as this one every morning I get home from work and I get happy af when I notice my small changes 🤟🏻🤟🏻
barley starting these arms feel insane thanks bro grind onn
man great workouts, I just started working out a week ago following your exercises and I'm seeing results!! big fan of them killer exercises!!
awesome, keep up the hard work!!
Thanks bro I already see improvement of my entire body with your 5 minutes workouts Subbed !
that's awesome!! thank you for your support!
Honestly, after watching a lot of dumbell workouts, it's nice to see someone showing us the exercises ACTUALLY become fatigued. Thank you for showing us
Third workout today, alot shorter time and more results than I'm used to. Thankyou
Yo this dude is awesome great works bro
I thought he was sand bagging. Half way through I was using zero weights just finish. This is brutal! Great video
THAT was insane. I have been lifting for 13+ years, but this 10 LB dumbbell routine kicked my ass. Honestly had no idea 10 LBS could feel so heavy, wow. Made it thru 3 sets, done, no more in the tank. Went straight to Triceps. Now my arms look and feel EXPLODED. My new favorite arm routine, thanks.
Thanks for the Vids bro, I'm slowly starting off on my lifting journey and you've totally gave me a routine to follow or an idea. Appreciate you bro
Did this specific workout for three works Monday through friday an chilled out for saturday and sunday and now my biceps are pulsing and they look better than ever
How many reps did you do?