DUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upper Body
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- เผยแพร่เมื่อ 30 ส.ค. 2020
- This dumbbell dynamic and isometric workout is using isometric training combined with dynamic movements to target your entire upper body including shoulders, chest, back, arms and also core!
Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening. When performed to a high level of exertion, isometrics will help improve core activation, increase flexibility, strengthen tendons and ligaments, improve body awareness and co-ordination, improved balance and posture! So many benefits of incorporating isometrics into your training!
You will need a pair of dumbbells and a mat or elbow friendly surface. For your reference, I am using 2 x 8kg dumbbells. Please ensure you select a weight suitable for your strength and abilities.
The isometric holds are held for 25 seconds each straight into the dynamic version for 25 seconds with 5 seconds to get ready for the next position.
SHOULDER PRESS HOLD
SHOULDER PRESS
ARNOLD PRESS HOLD
ARNOLD PRESS
BENT OVER ROW HOLD
BENT OVER ROW
SUPINE ROW HOLD
SUPINE ROW
FRONTAL RAISE HOLD
FRONTAL RAISE
HAMMER FRONT RAISE HOLD
HAMMER FRONT RAISE
HAMMER FRONT RAISE HOLD
HAMMER FRONT RAISE
REAR DELT RAISE HOLD
REAR DELT RAISE
UPRIGHT ROW HOLD
UPRIGHT ROW
STANDING TRICEP EXTENSION HOLD
STANDING TRICEP EXTENSION
LATERAL RAISE HOLD
LATERAL RAISE
RENEGADE ROW HOLD
RENEGADE ROW (same arm)
RENEGADE ROW HOLD
RENEGADE ROW (same arm)
CURL HOLD
ALTERNATING CURLS
HAMMER CURL HOLD
HAMMER CURL
TRICEP KICKBACK HOLD
TRICEP KICKBACKS (same arm)
TRICEP KICKBACK HOLD
TRICEP KICKBACKS (same arm)
TRICEP PRESS HOLD (palms facing head)
TRICEP PRESS (palms facing head)
SKULL CRUSHER HOLD
SKULL CRUSHER
PULL OVER HOLD
PULL OVER
This isometric upper body workout will aim to improve muscular strength, endurance, and core strength.
Pease ensure the following when performing certain isometric holds:
You are engaging your core thorough
Keep knees slightly bent during standing dumbbell movements and holds.
Know when you drop to one dumbbell if hold is affecting form or lower back feeling any strain.
Ensure you don’t hold that breath... try to remain relaxed as much as possible.
Remember to relax your breathing when holding the contraction and only do to your ability.
Take a quick break if form being affected as the timer is simply a guide.
Make these Isometric Exercises as challenging as you possibly can!
To see all my Isometric Workouts, click here: • Isometric Workouts
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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 - กีฬา
![20 Minute Upper Body Dumbbell Workout [Build Muscle & Strength]](/img/n.gif)
am I the only one who likes when the trainer shows they are strugling wıth us as well. it gives me that feeling of it2S OKAY TO STRUGGLE
Yes, i agree with u. I am so impressed with her videos cause every single video give me the power of never down😁
Omg I said the same thing, much respect!
*To me it's demotivating, to see the instructor give up mid-exercise.*
@@nikapoo78 OMG you're cringe
@@bernalv18 You know it's not about the big weights though right?
Caroline in the intro: If I stop, don't stop. Me: By that time, I've probably stopped.
exactly :))
🤣 me too!
Honestly speaking your workouts I feel are doable and they have impacted me a lot. I have never been loyal to any youtuber, I used to change it in a week. But you're the first person to whom I have been following dedicatedly for a month and I can see changes in my body. Thanks ❤️❤️
Wow Rishabh!! Thank you so much for your wonderful message... I am thrilled you are finding the workouts motivating.. you obviously like to train hard and challenge yourself!! I hope you continue to feel and see progress!! 💓
@@CarolineGirvan Very few youtubers reply. Thanks for being humble. You made my motivation power grow twice. Hope someday I will meet you in the future to say thank you.👍❤️
Same here! Excited to try her different workouts every day! Feel like I have my own personal trainer :)
I agree with you
Same here.😊😉 She has been my 'trainer' for 2 months and counting. And I see changes in my body as well. Especially the arms.💪
This is probably one of the toughest arm workouts I've ever done, and easily my favorite arm workout so far! We're so lucky that you give us such varied and daily(!!) workouts that challenge us every time! Thank you, Caroline! You're an inspiration and a motivation!!
Excellent!! You obviously gave this your max effort so well done!! 👊🏼👊🏼👊🏼👊🏼🌟
I just want to say that I love when you interact with us! It gives me courage 💪💪😀! Congrats on your 200k. You deserve that and more!!
Thank you Beatriz!! And I love when you interact with me too!! 💓💓
Beatriz I agree she’s amazing! Have a great day/Evening.
Yes, Caroline is perhaps one of a very few who take time to read our messages and respond. It is se great to have interaction with our trainor.
She’s has 1.06 million subscribers now ! She really deserves it ❤️❤️
Me on the first "hold":
Oh man, this is easy, I really just have to hold it there? Piece of cake.
Me on literally the second "hold":
*just rip my arms off and take them* 🥲
Loved this one Caroline!
What size weights should I start with?
@@kathleenbartholomay4849 I'd say 5lbs
You’re my absolute favourite trainer on TH-cam! Thank you for the amazing workouts and the body inspo!!! Also loving how many videos you post because I love the constant content to keep up with! Also that there are no ads in the middle of the workout. Keep up the amazing work!!!!!! 💛
Thank you so much guys!! I appreciate your support!! Thrilled you are challenging yourself!!! 👊🏼👊🏼👊🏼💓
This workout has perfect timing. I'm working shoulders today.
Excellent Brad!!!! 💪👊🏼👊🏼
I'm a little late to this party but omgosh this workout is my favorite! It burns, it's quick, it keeps me motivated and I feel great during and after. 6 stars out of 5, thank you for sharing!
Caroline, congratulations on 200k subscribers!! Your workouts are the BEST. Period. You’re always pushing me to the limit but not to the point that I want to quit. The perfect balance! And wow, have I gotten stronger! Most importantly, I am filled with energy (to keep up with my two littles!) and feel the healthiest I’ve ever felt in my life. Did I mention STRONGEST, too?! Thank you, Caroline, for all you’ve done to help me in my fitness journey. ❤️🌟
Saving this workout for Wednesday. 😉
Thyiff thank you so much for messaging! You are a machine with the training you have been doing so I’m sure it’s some difference in regards strength, stability etc when you began! Way to go!!!! Xx
Those isometric holds bring tears to my eyes🤣
This is one of my FAVORITE arm workouts! I loved the little rest and isometric hold then reps! SUPER challenging!! Great way to pack in a solid upper body workout!
So glad I found you on youtube! So many things that I appreciate: how you demonstrate each exercise briefly, often give a percent done, the countdown and pre-demo video in corner, and are so transparent about when you’re struggling with a weight AND give killer workouts with variety!
Caroline I think I am hooked on these isometric work outs; I have only watched this one so far and love the way you are so 'real' in it. When I do this I will only be picking up my 2.5kg weights for sure 🥰
So took your advice Caroline and used 7.5kg DB for this 20 mins. I'm sure you know I loved this. It was tough especially the holds and in particular those held straight out to the front. Had to take a little break on those. The 20mins just flies by but you notice the intensity. Everything flows so well from one to the other and there is little rest thus the amazing pump on the finish.Caroline your arms and shoulders are perfection and something to apsire too, but I can actually notice that my own have developed with similiar defination and cuts. Pretty amazing... so my message to anyone reading is follow along at your own pace day by day and great things will happen. Happy DB Monday Caroline.🥳🥳🥳🥳🥳🥳🥳🥳🥳 I hope your celebrating 200K. 😘
Aw brilliant Anthony!! Yes it sometimes I’m sure hard to think how dropping the weight can give a great session but it really is so tough!!! Yes the frontals etc!!! 🔥🔥🔥🔥🔥🔥🔥 even your core is being hit big time!
Thank you.. celebrating baking vanilla cheesecake! 😍😍😍 balance isn’t so important!! 🤩🤩😉
@@CarolineGirvan Caroline enjoy the cheesecake 😋 you deserve it....just put a few strawberries on my slice 😉🎈🎈🎈
I love that you show us that you are struggling too. Thank you for being honest!
love you and your workouts. they are literally changing my body day by day, and making me so much stronger and more confident.
love the isometric-dynamic blend :) . Lets make a strong close of August with all the excellent job u share with your community 💕🎉👍
You are one of the few youtubers that shows quality video and yet interacts with the viewers. Can be seen from the numbers of subscribers increasing at a fast rate, keep up the good work!!
Such fun! I loved this challenging workout! I’ll have to bump my weight up on a couple of those exercises. They scared me a little so I wimped out a little bit. 🤪 thank you! ❤️
Treino bom demais, sempre perfeito.
This was great. 8 weeks post prostate cancer surgery. Doing nothing for 8 weeks, I have lost all my cardio and strength. Wan't to do the full one hour full body but best to start off easier and do a 20 Minute upper body. Wow, the weights were low for me but still got to me. Glad to have something online with forest fires and air quality in Oregon terrible. COVID still raging. Great place to start to get that strength back. Hoping to get to the HIIT on Sundays.
So happy to hear these workouts are helpful to you Dave!
I do a one hour full body workout usually bodyweight only every Friday and they are low impact (definitely not low intensity though!😉) I hope you continue to recover well and I’m sure I’ll hear you smashed the HIIT soon! 👊🏼
Caroline Girvan good idea, the body weight exercises as a start. Had done an hour step class just before so didn’t want to over do it but I am ready to do a full hour class with you then a stretching session after.
This workout still slaps so hard! Thank you Caroline. Got nothing but love for you!!!!
AMANDO esse treino farei mais tarde 🏋️♂️🏋️♀️
I hate missing your daily workouts Caroline - love them - take care Val xx
Yess absolutely love your isometric workout so excited for this upper body one you've helped me overcome so many obstacles in fitness and helped with self and general confidence whenever you post I get excited bc it is another challenge to conquer always feel so good after your workouts 💕
Ps everyone you will get your goals just never give up try and try again you will get there I promise you are all capable of achieving your goals so go for it!!❤
What a wonderful message Alicia!! Absolutely correct!! 💓💓💓💓
I absolutely love these upper body workouts where you include every muscle group, these videos are amazing!! Thank you Caroline! Cant wait to do more of your workouts!
I have needed to change weight in different exercises. Impossible to do the whole session with the same weight 😅 Progressing. Congratulations on those 200,000 !! And many more to come. Definitely! Carolike forever !! 👍🏽👍🏽🥇💕Ax
Excellent Slott!! Yes it is very tough so well done!!!! And thank you!! 💓💓💓💓💓💓💓💓💓💓💓
Hi Caroline. I never leave comments on TH-cam videos but I have to for yours because your workouts have done wonders for my mental and physical health! I used to do fitness blender workouts but after 2 years or so, I started finding them a bit easy and wanted to find more challenging workouts. Came across one of your videos 2 months ago and I have been hooked on your workouts ever since! I have gotten stronger and my body is so much more defined (especially my abs!!)
You have such a positive energy and I have enjoyed every single one of your workouts so far. I hope your channel continues to grow. Looking forward to doing this workout tomorrow!!
Sending you love from Nagaland, India.
Excellent to hear Jaremdi!! You will see amazing progress in so many ways if you keep this up!! 💓💓👊🏼
Caroline is amazing and wow she personally responds. Some of them don’t, it’s discouraging. I love working out with Caroline. She motivates me.
@@kimberlypada6570 I know! She actually takes the time to reply to each one of us and encourage us on our fitness journey with her which makes me love her even more ❤️
I have tried a ton of different workouts online. I absolutely love yours. Explanation, not talking throughout, and I actually look forward to doing them with you.
Thank you Caroline! Your workouts have been a staple for me and I really appreciate the variety of workouts u do! 🤗 ♥
Also, thank u for writing out the workout in the description. It helps me know what's next and also let's me screenshots and save the workout for when I want to put something together with your other workout routines. I generally do a combo of your videos for an upper/lower split. You rock!
Thank for your super feedback Bee!! I hope you rock this one !!! 💓👊🏼
Wow this looks though indeed!!!! I love that it’s only 20 mins but hits the spot 🔥🤩👊🏽
Especially the back where I need it.
Yay!!! 🥳 200k subs!! Way to go girl! You have worked hard for that!! Here’s to MANY more!! 💕 This was a killer workout! You warned us!! Doing the holds first switches it up a bit, usually trainers do the dynamic first then the iso holds. This was a great upper body burn! We added on your 20 Minute Lunge & Abs for a full body kinda day! Even did the plank at the end! 😉 Such effective workouts in a short amount of time - written up perfectly!! Thanks girl!
Yes Bethany!! The hold before in this makes those light weights feel a lot heavier!! 🔥🔥😉 well done.. great start to the week!! And thank you.. I know you’ve been training with me for good few weeks! 💓💓💓
A friend referred me to your channel and I’m so glad she did! You’re awesome! With 3 littles it’s all about efficient 20-25 min strength workouts! Really appreciate these! Thank you!
I love almost every video you post, but this one is my ABSOLUTE FAVORITE so far! Thank you, Caroline!!
Aw brilliant!! Definitely a challenge!! 😍😍
Caroline, your workouts are fantastic and your personality is wonderful as it comes through the video. It's also good to see someone as amazingly fit as you struggle occasionally and have to take a break. It allows us mere mortals to feel better about it when we have to take breaks or can't get that last rep up.
I have been following you and doing your workouts now for several months now. I absolutely love all your varied workouts and HIITT💞 Thank you for offering to us for free. Always anxcious to see what you have upcoming!❤
Always love your workouts, Caroline. They're super fun and also challenging at the same time. Thank you so much for the effort you put into these. Love to you and your loved ones ! ❤️😀
I love the huge amount of variation of your routines! These Isometric are fantastic, I remember the only trainer who really gave some importance was Tony Horton, but you bring them to the next level. These will help me a lot on my rotator cuff healing process. I can't wait to be able to begin with your 10 weeks programme once heal
Caroline I just finished this workout and holly Molly my hands shaking I loved it even it was really tough had to take time to check my form and breathe also had to drop some weights and changing them if I felt I couldn’t do it correctly. I always laugh when you stop and I don’t trying to beat you though you’re unbeatable girl . Love you and always looking forward for your workouts I hope you make kettlebell workouts please 😘❤️💋
Excellent Dida!! Yes what an intense session!! Way to go!!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼💓💓💓💓💓💓
Thank you so much for all these great workouts and your positive outlook! You’ve gotten me over a plateau that I was stuck in for quite some time!! Lost another 8lbs finally!! I feel so much stronger! Thank you Caroline!❤️❤️❤️❤️❤️
Way to go Karen... I’m sure even though you’ve lost... you’ve gained strength!! 💪👊🏼💓
Caroline Girvan I have!! My body fat and weight have decreased but my muscle mass has increased. I can’t even begin to tell you what your workouts mean to me. Thank you so much... you’re such an inspiration!❤️
Love your workouts! I like that you show you get tired to and have to take breaks or stop before the timer does. The background music is phenomenal as well! Look forward to more workouts
Aw thank you Sadie! Yes due to being time based with minimal rest, compared to reps etc you may well need to just take a second to reset to ensure form is still 100%! Well done!
Great workout. I like the transparency that even this was challenging for her
Amazing upper body workout.
Thank you Caroline!💖
Loved this! Best bang for your buck- exhausting muscles in minimal time. Would love to see more posture focused/back muscles specific workouts in 10-15 min. Thanks!!
Can’t believe I’ve missed this workout!! Absolutely brilliant, a short, demanding workout. Loved it❤️x
I can never get tired of this workout video! 😃 thank you Caroline!! ❤️
I've been doing bodybuilding for 6 years but I must say that the efficiency of these workout videos are insane! I can reach the pump level of 1 hour of heavy weighted gym session in just 20 minutes with your videos. Thank you Caroline, it's been really convenient in these pandemic times!
This is my favourite quick upper body workout. I keep coming back! Thanks Caroline!
Love love the isometric dumbell program!! More more more please. I also like when there are more full upper body 20-39min routines please. Amazing instructor and video set up!!
Absolutely fabulous workout again Caroline. I really enjoy these isometic/dynamic workouts
Wow! Incredible workout! I've never done something like this before, much much harder then it looks! Thank you for putting this together! 💖
I love all of your workouts. They are so inspirational. Thank you for serving the virtual community
Wow this one was great, all your videos are great. You motivate me so much. I appreciate that you don't act like its super easy, and it shows you also need breaks just like we do! Thanks Caroline!
Omg girl! Where have you been all my work out life?! Lol. I just started really getting back into it again and I really enjoy your follow alongs. It really helps! Thank you so much! I can't wait to do more tomorrow. This one really kicked my butt, ha ha! 😂❤
I have incorporated isometric holds into my shoulder routine and it absolutely blowtorches my muscles. I intend to add it to my complete workout. Thank you for the video.
Having completed around 5 programs from you, I randomly picked this one today because I was short on time but wanted to train my upper body regardless. The isometric holds started off feeling easy but by the time I was in the supine row position, I was noping lmao. Love the effectiveness of this workout! I am going to keep doing these when I am short on time. Love your workouts Caroline!!
Magnifica, come sempre. Wonderful, as usual. Grazie, thanks!
I just discovered Caroline and I love her channel. I've tried other workout channels in the past but hers is just AMAZING. Thank you so so much
Good morning Caroline and everyone! That little number definitely made me feel stronger, Caroline you are such an inspiration, always rooting for us, ensuring correct form, encouraging us every step of the way, loved that session, could never do your weights, still feel super! Thank you so much gorgeous lady, another “wee cracker”! Have a super day Caroline, and everyone, enjoy this session! 🌹
Very much enjoyed this workout. thank you. I adjusted the weight to my level. Great workout. 🖐😀👍🙏❤️
Great, intense, efficient! Love your stuff Caroline!
This was AWESOME! I was shaking the whole time, could really feel the burn! Your channel is growing before our eyes and its well deserved. Thank you, Caroline for another great workout 💪🏻💪🏻
Thank you Kate!! I love your profile name!
Thrilled you liked this one.. definitely made the weights feel double the weight!! 😉🔥🔥👊🏼
Awesome 👍 I'm so grateful 😊 thank you for your time today 💖
Watching this on my lunch hour at work. Doing this when I get home!
Hello Caroline! My morning workout! Short but BRUTAL! Brutal format! Arms are toast! Thank you so much Caroline! Have a wonderful day!
Oh my word!!! This workout was so incredible! Arms were shaking by the end. I had been working my way through various youtube fitness channels since lockdown. While Chloe Ting, Pamela Reif and Madfit are excellent - YOUR CHANNEL IS BY FAR THE BEST!!!! You offer EVERYTHING. diverse and challenging workouts that leave you feeling so satisfied and thrilled throughout the day. I look forward to waking up each morning to train with you - its like training with a friend. Thank you so much for showing us that believing in the dream and working towards it WILL turn that dream into a reality. You have reinvigorated my love for working out again. I no longer feel like "im just in my lounge, i need the gym to be inspired" - you are the inspiration!
While awaiting the highly anticipated Epic Endgame, I came across this gem after having competed Epic I, II, Heat, III and all the weekly (bi-weekly) series, what an amazingly designed session! The combination of isometric and dynamic movements really hit the spot of challenging the body even with light weights! So very impressed with Caroline's creativity in making every single workout so effective, challenging and fun. This one flew by fast, perfect for a stand alone upper body workout or as an add-on! Repeat worthy for sure! Thank you Caroline!
I've been looking for a great arm workout. You are awesome! I love the fact you don't edit out the fact that you struggle as I do. That only makes you more endearing to me. I usually don't subscribe to any one but I have to your channel. Thanks for keeping things in real.
Yes, like other users - your workouts are giving me great results! I have been following for about one month now. There is so much variety! And the static holds before the isometric moves has me burning!!
this was bonkers!!! i started about a week ago with this routine; i used 5lbs the first time because i didn't know what to expect and didn't want to injure myself. typically, for your workouts, i'll use 10 or 12lb, so 5lb was super weird for me and i became impatient because i wasn't having to push myself!! the past couple times i've done this, i've used 10lb. today, i managed almost every single move with 10lb. i'm so proud of myself! amazing as always, caroline. thank you bunches! ❤
(5lb = ~2.3kg; 10lb = ~4.5kg; 12lb = ~5.4kg)
Hello Caroline, this is my 3rd time doing this workout! Just as BRUTAL! 🔥 Thank you so much always for your workouts! You are so amazing! Have a wonderful day!
Absolutely love your workouts! So much variety I have no excuse! Thank you from Nova Scotia 🇨🇦🥰
Loved the workout! I’m 58 and my daughter is 26 and we love your workouts! You’re an inspiration for staying fit!
Excellent Sara!! Go girls!!! 🌟🌟🌟
Brilliant thank you so much! Upper body is burning!
What a great workout! The isometric component of each exercise adds difficulty to it. Loved it !!!! Thank you ❤️
This was different and challenging, love it. Thank you Caroline
By far one of my favourite upper body workouts to date! I just introduced it to my partner and he asked if you had more :D! We will definitely be checking out the rest of your workouts!
Cannot wait to do this when I finish work woohoo. Love me some arms! Congrats on getting 200k followers, you deserve it Caroline. Your amazing and consistent work outs are out of this world. Have a great day 🥳🥰.
Aw thank you Trudi!! 💓💓💓💓I hope you feel this as much as I did!!! 🔥🔥🔥👊🏼😉💓
Entraînement intense, je sens bien mon dos et mes triceps ! Merci beaucoup !
This is so your bag, thank you for bringing it 🤍🤍🤍
Oh I do love isometrics!! 👊🏼👊🏼👊🏼💓
Enjoy working out with you every morning!! ❤ Your my motivation. Thank you you sharing with us.
Completed this workout again this morning as I was looking for an upper body isometric workout today. I loved it the first time, loved it again this time. Workout is now in my saved library. Many thanks Caroline ❤️👍🙏😃🖐
Hello Caroline! Wishing you an awesome day! Thank you for the workout😁
A fantastic workout. The isometric part was tough. It really made me look forward to the dynamic part of the exercise to start. Especially the Renegade Row was challenging (it was almost like the plank, but on one arm). I am definitely heading for the shower now 🚿 💪🏻
I LOVED that workout! I had been for a run this morning and logged into TH-cam to find a short upper body circuit with CG…this was the 2nd video on my home page and it was absolutely perfect. Thank you Caroline
Absolutely fantastic!! Thank you 🙏
I loved this workout! Thank you so much for putting these together! I'm going to do another one later today.
Loved it! Oh the burn! I'm glad I went with the lighter weights as you suggested! Did this as my add-on to the advent calendar day 14! 😍
I’m here to thank you for creating this set for us! Its so optimal: not too easy not too hard and I feel so good after workout
Caroline Girvan: I'm a huge fan of yours and do the workouts that I am able to do. I wonder if you would entertain a suggestion: Create a week's worth of workouts for folks who are older and ----might I add---a bit stiff and creaky. We are a huge market and we are desperate for someone who will offer energetic, challenging workouts that keep us from further damaging joints. For example, lunges are not doable for us; full push-ups are out-of-reach; jumping is frightening to entertain. Thank you for reading!
I'm very happy with exercise, and making progress. Thanks 👏😃
Seeing changes in my body that I’ve never seen thanks to your videos! Feels good! I look forward to trying to workouts, especially those kettlebell workouts!
This was the first time doing one of your workouts, wow my arms are on fire! I love it! Thank you!
That was perfect! Thank you. Hard enough and quick enough that I can do it before a busy day!
Amo os seus treinos. Faço todos... obrigada por nos ensinar de uma forma tão prática. 😍🤩
Thank you Caroline for another great workout and congrats on 200k🎉🎉❤❤😘😘
Loving the workouts Caroline !!!!
They are amazing ...
Thank you for the great workouts. I am starting to see some definition and it is definitely motivating!
I love the way you do excercise , thank you 😊