BICEP BLOW UP - Biceps Workout at Home with Dumbbells | No Repeat
ฝัง
- เผยแพร่เมื่อ 29 ก.ย. 2024
- This no repeat bicep blow up includes wide curls, cross body curls, palms up curls and my favourite; hammer curls!! Along with variations of curls, there is tempo & range of motion variations and isometrics to really require a lot of work on the biceps!
For this bicep workout you will simply need a pair of dumbbells!
The dumbbells I am using are 8 kg each!
The timer will be on for 40 seconds of work with 20 seconds rest!
PALMS UP BOTTOM - TOP - FULL RANGE!
PALMS UP PULSES
PALMS UP FULL RANGE!
PALMS UP CURL TO WIDE CURL
WIDE CURL HOLD (curl on beep!)
WIDE CURL
WIDE CURL TO CROSS BODY
ALTERNATING CROSS BODY
ALTERNATING CURLS
PALMS UP TO HAMMER CURL
HAMMER HOLD w/ OPP FULL RANGE!
HAMMER BOTTOM - TOP - FULL RANGE!
HAMMER CURL!
HAMMER CURL HOLD!
1 x DUMBBELL HAMMER CURL
2 x DUMBBELL HAMMER CURL!
Curls can definitely be ‘easier’ if you just want to get the dumbbells up! But sun or really make your biceps work hard! Keep elbows in close, and slowly lower the dumbbells with each full rep!
My biceps were totally pumped after and as you can see in the thumbnail! My arms do not remain like this as this is due to the exertion on the biceps leading to increase blood flow!
Definitely chasing a pump today!!
I’m sure you’ll smash it!!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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I’m 57 and found this the best dumbbell workout by far. Beautiful production, clear info, love the preview and meter bar. Thank you
I’m 59 and I love it too! My favorite bicep workout! 💕
These short and sharp workouts are the bomb. I can only train in my lunch hour so they are perfect. I follow up with a stretch routine and I’m good to go! Thanks Caroline for catering to all of us!
Yes I tried it for the 1st time today with 8 pound weights cause that's my basic I love it I could feel the burn
So my question is should I do this every day Or every other day?
I don't have a lot of fat around my arms but I'm spat because I have skinny arms but there is flab hangin lol I hate it
Bro how many weeks it will take if your arms are skinny 😅..?.
Been using Caroline’s workouts for about 5 months now, I’m 14, I started using 5lbs and now I’m on 8lbs! Thanks so much ❤❤
Your on 8 lbs? I'm on 45 lbs lmao
It's just a joke but you should move up no offense,💪
@@fhfhdbbcbfchfjjf382 everyone progresses at different speeds, and everyone has different body types. Just keep in mind that it may be a joke to you, but it can be offensive to other people 😅
@@fhfhdbbcbfchfjjf382im on 65 lbs you should move up no offense 💪
When you’re about to blow up your biceps 💪🏼 and it’s so exciting!!! Thank you Carolina for all you do! I used to follow so many other trainers on TH-cam but when you came into my life I don’t need or want any other! We love you!
Hello Lucy!! 😆 love this Lucy! You go and blow those right up!! One of my favourite shorter workouts for sure!! Have a great weekend Lucy and hopefully see you Sunday for more fun! 💓👊🏼
Alright yeheyyyy another 16 minutes let's get it on. Thank you our Queen Caroline ❤️❤️❤️😘😘😘😘
Hi Melba...you’ll just love this! Have a lovely day! Matthew
What a blast!! Just threw this at my favourites! Have a great weekend ahead everyone!! 😘
Excellent Vasiliki! Definitely my favourite bicep session for sure! Well done Vasiliki! I hope you are having a great weekend too!👊🏼😁
my mum said what are you doing that for? , girls dont have biceps . Well mum Caroline does and she looks amazing .
YES
Mom is probably fat
I'm 73 and love your bicep blowout and triceps exercises, also working on kettle bell series and ab workouts as well.
Burning biceps!!!
Tbh I don't like doing bicep workouts...becuase I ajd very weak in the biceps...but I just know I'm gonna feel so strong after!
Much love
Excellent Ananya! Make sure you pick a light weight as it’s challenging! This will definitely help strengthen and build your biceps so maybe a good short workout to even do once or twice per week to help! Cx
I love how her workouts are tough but doable,I’m 13 and this is a hobby I enjoy,this makes me motivated knowing I can do something hard but also easy at the same time
I love your bicep workouts... they really do bring the pump feeling!! 💪
Oh yesss Briana!! Well done!! This was a pump alright! 👊🏼🤩
Great music, I definitely need to repeat this workout more often ❤ it's short and awesome ✨ thanks
Following along in mostly a seated position since I’m non-weight bearing post foot surgery. My favorite is doing the last part extra slow bicep portion while balancing on one leg to engage the core…. Thanks for motioned not to quit, despite my current I hurt. Your workouts are a blessing to so many!!
Ahh today’s is my bicep and back day!!
Excellent Sara!!🤩💪😁
This is definitely going to be super challenging after doing full body workout.. But can't wait to do it.. Love training biceps.. I am looking forward to do this in the evening.. Thank you so much Caroline for this brilliant workout.. You rock as always ❤
Hi Priyadarshini...you'll just love this when you do it! Have a lovely day! Matthew
@@matthewalmond4688 Hello Matthew.. I really enjoyed doing it.. Looking forward to HIIT on Sunday.. Have a wonderful weekend!!
Grazie Caroline🙌🏻💪🏻
4kg each and I could feeeeel the burn half way in! Can’t wait to increase my weights😍😍😍
Wow! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I used soda can (300 grams) as weights but could not last even 6 minutes (wide curls) when my arms completely gave up and I stopped and my MIL told me to go and rest to recover My MIL did the full session with 8 kg dumbbells!! Her biceps are thick and powerful! I feel really low and defeated.
Just finished this workout, made it my afternoon crush 😀. Now I wonder if I will be able to prepare polenta for dinner for my husband and son 😅. Just joking, love the burn 🔥. Thanks Caroline. Yours truly Girvanator addict. 😘
There are definitely a lot of Girvanator addicts in this community 😆
Glad to see more of these shorter, yet challenging workouts. Enjoyed this one. Thanks Caroline.
I’m training back and biceps tomorrow so I will be including this to burn my biceps!! Can’t wait!!😆😆😆😆
Love your workout! I’m 57 have worked out most of my life…lately I’ve been inconsistent…these videos are what I need. I like that you don’t talk much..make it easier to follow. Thank you Caroline! BTW are you Irish? Or Scottish?
Oh my God where have u been all my life !! This HURT SO MUCH 😂😂🎉 Thank you queen 🥳🙌🙌
Thank you Caroline for such fabulous workouts. 5 weeks post Covid and getting back to working out again slowly, 15min is still a real struggle but I can’t wait to struggle every morning with these amazing workouts. Your hard work is so appreciated ❤. Thank you 😊
Growing our super strong biceps with this one!! Loved it 😊
Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 6 minutes when my arms completely gave up 😟 My MIL used 8 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated
💪🏻💪🏻💪🏻💪🏻💪🏻🔥🔥🔥🔥🔥🔥🔥
Ive been doing a mixture of your workouts but Love these biceps ones - I am up 2kg in weights already. Love the burn this creates feel like I am making some progress on the guns at last! Thank you for your work outs - really enjoying them and really feel like I am getting a proper burn in all the areas that you target! My abs are on fire
And as if by Magic here is the Biceps! Love it😍
Had to revisit this wee gem and it was a good as I remembered. The Biceps are exhausted in 15 mins and I just love how they transistion from one set to the next.
KABOOM!!! - blown up alright - and in the best way. Feel like they are Al Dente, like pasta noodles, just worked out enough to remind me all day that I went along with your brilliant workout. Yesterday my Mr asked me if I “felt” that last workout, and I said yes, of COURSE - I kind of like that sweet pain that comes from sacrificing my first hour of my day to your perfect new recipe of steps each day. THANK YOU, Caroline - you’re always my inspiration. Waving madly from Canada 🇨🇦
I absolutely love this workout!!!!!! One of my go to’s!!!! Your workouts are my favorites!!!
In one word amazing!! My biceps were on fire in the best way possible after this workout! Thank you for posting great workouts phenomenal energy and strong music! Phenomenal way to start my day today thank you!
My new favourite work out! Thank you very much for existing 😂
This is always such a smokeshow! I did this today w/ 25 lb (new PR) and it was a struggle - but I completed it!
Yesss!!! Blew my arms out and i loved it!!! Powerful! Love working out with you Caroline💜💜💜
Caroline. Thanks for another great workout,!
As all your workouts are, this one was a beast!! Thank you so much, Caroline!! Much love and happiness to you!! 😀
Buongiorno coach 💪💪,i will do workout just now 💪💪 grazie mille Lol 🌷🌷
this is totally nuts! 😁
I have an injured shoulder tendon in the front of my shoulder so I'm going to attempt this with my 5s instead of 10s but knowing me I'm going to throw some 10s in anyways lol. Love these workouts!!
Wow! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I used soda can (half lb) as weights but could not last even 6 minutes (wide curls) when my arms completely gave up and I stopped and my MIL told me to go and rest to recover My MIL did the full session with 15 lb dumbbells!! Her biceps are thick and powerful! I feel really low and defeated.
Loved it! This was great 😊 I love working biceps. This was tough. You were right, arms were warm to the touch. The slow movements were extra challenging.
Hi Tulip...I really enjoyed this one too...like you I love working biceps! And as you say the slow ones and the holds were hard! Have a lovely weekend! Matthew
Love workouts that target a specific muscle. I did it three times. Once with 10lb, once with 8lb and the last with 5lb.
Love your exercises and to exercise with you. Thank you so much for providing these sessions for us.
This bicep blow out blew me away 😂 tough and fantastic. The burn is definitely there! Omg! ❤️❤️
Just when I thought I couldn’t find another awesome work out by you this one is the best arm workout and it is quick into the point love it thank you
Loved this bicep workout! Definitely felt it! Can’t wait to try your other workouts! Thank you for this channel :)
Love how pumped my biceps look!
I love the short sharp workouts
There the bomb
Great workout. I started out real small not knowing what to expect. Next time I’m going heavier. I got through the whole thing without stopping
Liked and saved... just what I need in my life!
Thank you so much Caroline!! You are amazing❤
I really enjoyed this bicep workout perfect for a busy schedule. Woot the burn!
Awesome - did this as an add on to Caroline's 45 min back and bicep day and can safely say biceps are finished now! Had to take a short rest a couple times because my arms simply could.not.lift the dumbbells anymore. Used 6kg x2 this time.
Oh wow that is amazing arm strength!! Is this for men also? I am a man and did this lesson but it was brutal! I used half kg dumbbells but made it to only 7 minutes and gave up as my arms just collapsed 😟 I am amazed how strong the women are here!
@@rupinjeremiah9589 Caroline's classes are definitely a challenge for both men and women! I'm pretty sure you're not the first man to be surprised at just how tough they are 😁Consistency is key though, if you keep working out and come back to this regularly progress will come.
@@oksanakaido8437 Thank you for your encouragement and guidance! I am amazed at your powerful arm strength to work with 6 kg dumbbells! I am struggling with half kg and can't even last half way into the lesson :) This is just brutal. Could I try this without weights and see?
@@rupinjeremiah9589 aw thank you! I definitely had to work my way up with the weights. You can certainly try this without weights if you prefer, just to get used to the movements, practice proper form, etc. Or start with the dumbbells and then when your arms get fatigued, switch to bodyweight only.
@@oksanakaido8437 Thank you for advising me! It really means a lot! I did this lesson again, but without any weights. I still could not complete the full session. 😟I feel very low and unconfident. I really want to build some strength and self worth! Do you do this class in addition to other exercises also? Your arms must be soo big,, strong, and wonderful! I wish I can be strong too :(
That was exactly what I needed! As my shoulders are shaping well, but arms not so well. I enjoyed it and really felt the burn! Sure I will do it more often)
Another awesome short one!
Killer bicep workout 💪
I need to look like you ASAP lol😂
Awesome awesome awesome. Grazie mille Caroline! You rock!
Thanks again for this free Workout!!
I really liked this short term workout for a inbetween session.
Before Ive discovered you here on YT I've never felt pain like this after Gym.
I quit Gym long time ago now and only looking forward for the next workout with Caroline Girvan. The Best!!! 😬💪🔥
(But Iam still reducing my weights to keeping on with you) 😅🤫
Repeated this today after the Advent Day 6 Back Supersets. It was rough enough as the biceps were already a little fatiqued with all those rows however this flies by and you do get an amazing pump
THANK YOU! LOVELY FLOWERS!!!🌸🌸🌸 and YOU look amazing! Went well! Great set! I am ready to go up form 6kg to 8kg each? I will try 7,5kg in spain.. hope I could..
I enjoyed it! Thank you vary much 🦾🦾
my hamstring are so sore today from doing your rdl workout. did this and i could say this was hard! after getting back from 2 months off it was hard for me to push through. nevertheless, i still enjoy and smash this one! thank u, Caroline!
I tried this first time with 20 lbs. Ouch. Pain. Im hooked though. Good music too
I love this workout. Since it is all standing, I can do it while I'm on my stationary bike.
Wow omg SO smart!! I love it, you are crushing it!
LOOOOOOVE THIS ONE!!!
Yeah that was brutal. Thanks heaps 👍
i loved this one too...
I'm 15 and only today started training my arms. I got 2x 1kg, 2x 2kg and 2x 3kg dumbbells since im very weak. Ive searched for a while for a tutorial I can follow and i think this one is going to be it. I have high hopes.
Amazing work out
Thank you so much ❤
Great workout for the biceps 💪 💪✔️thank you Caroline for this great session and this week of workouts, by they've been super challenging. If I'm being critical of myself I could definitely have used heavier weights. This proves I have increased my arm strength since I've been working with the GIRNANISTA community 💯🙏😊💪. I'll do it again with weights that are more akin to the strength I have now 💯👍. No repeat HIIT super Sunday here we come 👍😁😀😎✔️.
Hi Philippa 🤗.... however, I don’t think you used two kilos 😂😂.... but we are right to always give our best if we want to progress! Insane this mini workout😰.... Did you do that of tricypes? Super also! This week gave us some pearls our Caroline!💯 Hope you 've an amazing day ahead!
@@fiorellamartino7240 hi Fiorella. Slightly more than 2k but not much 😁. For triceps I slightly over estimated!! 🙄. The slow tricep pushup at the end made my arms give way!!🤣🤣 .
Totally agree this week has been smashing, being able to do 2 short workouts targeting different areas has been really enjoyable 💪👍👌. Here's to no repeats HIIT tomorrow 👍😲. Will be hard and sweaty that's for sure. 👋
Feel the 🔥
I do all the dumbbells with kettlebells instead so you really work those muscles that grip....killer
Very nice information 👍
Love love love your workouts! Doyou do theses workouts on top of another workout or is this all you do sometimes? I am new to the fitness world and I am trying to gain some muscle definition. What’s a good amount of time to workout in an average day? Thanks
Brillant. Thanks.
It's taken me ages to perfect your smile. After a dozen repetitions my face resembles an alligator with constipation.
The exercises are also helping, as I can now see clearly where I have been going wrong - so thank-you! 😇
perfect!!!! time was good also . Thank you
That burns, love it 🔥🔥🔥
Really enjoyed the routine. great job
What a pump 💪
J’adore
IM SO GLAD I FOUND YOU!
thank you
I love your workouts and have been doing them a few times a week for the last two weeks but I’m honestly so confused about if I’m doing enough lifting or not 😕 I’m a beginner and have started doing cardio regularly for the last 4 months but wasn’t making much progress and that’s why I decided to start incorporating lifting into my exercise routines.
A proper burner❤
❤❤it was awesome
Love this one!!
I'm new to workout looking for advice ( after this it is necessary to do triceps workout? ) If yes which one ... Thank u ❤❤❤❤ p.s English is not my first language
love my coach
I dont know what will happen tomorrow but right now i feel nothing my biceps are terribly small . Hope it works❤
Thanks... 💯💢💯
My favorite part is when you see the big bold pink letters, "done" on the screen 🤣
Fire!
Blow up!!
Caroline, my biceps are weak and they haven't gotten much stronger since the beginning of Epic 1. Is there an imbalance in my body that could be causing a lack in strength gains?
I'm 14, and I started with 10's, and now I use 25's
feel the buuuurn
So I am 12 years old and instead of using 17 pound I’m just gonna use 8 pound weights because I feel like I don’t want to injure my body but tell me if I should do more than that and if it’s OK
🔥🔥🔥💪