20 Min BICEP WORKOUT with DUMBBELLS at Home | Caroline Girvan
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- เผยแพร่เมื่อ 26 ส.ค. 2020
- Let’s hit those biceps!! Follow along with this focused 20 minute bicep workout with dumbbells!!!
I’m using 8kg in each hand for your reference during this dumbbell bicep workout.
We will be working our way through different variations of curls to really hit the biceps at different angles, pace and points during this bicep workout.
I would like revisit some points that I cover during the intro:
Keep elbows locked into side throughout, apart from the drag curls but even they they should be tuck in close to body whilst moving.
Try to not straighten arm at bottom of movement to prevent strain on elbows and wrists.
Take a break as and when you need it... the timer is only a gauge and you don’t need to neglect form to stick to timer!
The timer will be on for 40 seconds work and 20 seconds rest inbetween. Please remember, it’s not about how many you do... it’s about how good you do those that you do! Quality over quantity!!
ALTERNATING CURLS
DRAG CURLS
HAMMER CURLS (SLOW)
CROSS BODY HAMMER
WIDE CURLS
CURLS TO MIDDLE CHEST
2 X CURLS WITH HOLD
STATIC HOLD
SINGLE ARM CURL (TUCK BEHIND)
SINGLE ARM CURL (TUCK BEHIND)
ALTERNATING REVERSE GRIP LOWER
PREACHER CURL
PREACHER CURL
CURL PULSES
HAMMER CURL W/ HOLD
SUPINE ROW
SUPINE ROW
21s W/ 2 x DUMBBELLS
21s W/ 1 x DUMBBELLS
PALM FLAT CURL
PLANK 1 MIN!!
Of course the plank 1 minute at end if you joining me for the August Challenge!
I hope you all enjoy this arm workout as much as I did!! 💪💪💪💪💪
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 - กีฬา
So there was never any question I was going to return to this 20min DB Bicep workout. First off if you ever inspiration to what this routine will do for your biceps have a look at Carolines arms, simply incredible definition. Please do listen to the tips at the start and also throughout the session. These are really useful. How many times at the gym do you see the DB being swung during biceps curls. I'm learning less weight, more form, gives better results. Just have a look at the number of variations in this well constructed routine, all done at home, and hitting all the bicep. I used 10KG DB again and the pump is incredible. I love training arms especially when every curl hurts. Sunday HIIT to start the day and Sunday Biceps to end the day 💪. Proud to be one of the 200000 currently improving their fitness and just feeling brilliant, and for me building decent muscle is a bonus. 🤩🤩🤩 💯+💯. 🔥🔥🔥🎉🎈🎉🎈🎉🥇🏋️♂️
100% agree.
Geeze, who the hell asked you?
@@danamclemore3805 do you not agree ?
@Julie-Anne I love this one Julie-Anne short time but so effective
Ive been doing this with 5kg dumbbells but just added 1kg on and struggled so much and couldn't do as much... Wondering when the right time is to add weight 🤔
The best part of your workouts is the instructions and advices you give us at the beginning in order to do the exercises right. Please do not stop to do this, thank you so much!
Hi Mania...I fully agree with all that you say! Matthew
Yes! Same sentiment here. I appreciate her instructions and tips on proper form pre-workout.👍☺
@@ceemitchie890 100%!!
100%
Everybody commenting about her body being “too muscular” as if she did it for y’all and not herself 😂
Yes Michaela!! Thank you! Hope your training is going great!! 👊🏼👊🏼⭐️
Too muscular?! Are those the dislikes?!🤦
I think her body is absolutely fantastic. She has just motivated me to get back on track
Too muscular?? Jealous trolls...
Her body is absolutely amazing.
Them: "You have girly arms!"
Me: "Like Caroline Girvan? Thanks!"
😆Brilliant Jonathan-Paul! 😆I’m sure you absolutely smashed this session!!👊🏼💪
Wish i had girley arm's & guns
I actually kept up with her. LOVE Caroline and her workouts. She has the best arms.
@@CarolineGirvan Normally men workout and get big arms and women stay natural because their girls. Imagine a women with big biceps and triceps it just looks manly
@@abdelhadijaara3224 well women can still gain muscles but 99% of the time it won’t be as much as men. Men’s muscles are just able to grow bigger and repair faster.
Please don't stop. I have come a long way dealing with depression. And because of you, I have left all that behind. Your truly an Angel. I feel mentally stronger and happier. God bless you Caroline.
may god bless you always 🙏
I am fascinated since I found your channel, they transmit a lot of sweetness, and simplicity, I am in love with your workouts. I admire you and I admire your dedication thank you.
Aw thank you Kerenlicious (love your username 😉) I hope they continue to challenge you and provide motivation!! 💓
Watching her feel the burn only confirms she is human too 😬💪❤
Ive been doing your workouts for 3 weeks starting this week and I've noticed more definition and more correct form than I have in five years of weights. You are such a good coach and thank you.
Same! Been doing it for 4 weeks now and I can’t stop checking myself out in the mirror. Girl gots gainsss
Everyday I look forward to your workouts I really feel and see the difference and nothing is stopping me.. Thank you for changing my life💪
Excellent Nkomo!! You are rocking this training girlllll!!👊🏼💓💓💓
Nice
My arms have not changed until I started adding this dumbbell workout to my routine. I do it once a week. My blouses are finally fitting.
This was a fantastic routine. I learned a lot and really paid attention to form. Caroline is an incredible coach and inspiration. My fitness has reached new levels thanks to her guidance.
I’ve come back to this video at least once a week since you posted it, Caroline. This is by far my favourite workout video. The first time I did this video I was only able to use 10lbs weights. After around 7 months now, I’ve worked my way up to 35&25lbs dumbbells for this video. I’ve got to say, you’ve helped me turn my fitness game around, and I really appreciate it.
i did the minute challenge!!!!!! this is the first time in literal years ive been able to hold a plank for longer than 30 seconds, thank you so much caroline, ive been following your workouts for a little bit, and im getting so much stronger. keep up the work anyone who may read this, her workouts really hit hard :)
I am buzzing after this workout even if I’ve lost basic function of my arms for a bit 😂 thank you!!! Watching you felt very empowering 😇💕
Here after Epic Heat day 8! Love it! Thank you Caroline!
YESSS! finally an EFFECTIVE workout on TH-cam without push ups! my god I think I'm gonna cry. I LOVED it Caro, thank you!!!!
Excellent Paloma!! I think you’ll love the variety here!! Go girl!! Have fun! And thanks for joining me!!👊🏼👊🏼👊🏼⭐️
@@CarolineGirvan oh my god, now I am crying! Thank you Caroline for answering!! wow, its just amazing. Im 16 and already did epic 2, now on third week of epic heat, and going for more!! YOU are literally my inspiration to get better from my ed, and my daily motivation to not give up on this lockdown that in Argentina is still at phase 1 since march 2020. Thank you, thank you, thank you. don't give up guys, you are truly remarkable
Yes!!! More videos to get our goal toned arms. You’re so strong and toned, Caroline, dream body and dream strength! Also loving the supportive and kind (and strong!) community you’re cultivating.
Also super appreciate again how you guide us on proper form and execution. So important to target the right muscles and prevent injuries!! Even though you’re instructing us all remotely, I did notice a big difference in my form and my performance when I’d follow your instructions on how to execute movements. Thank you, Caroline!!!
Hello...yes Caroline’s instruction is just so good isn’t it! Matthew
Excellent!! You will gain a lot more out of your sessions now!! 👊🏼💓💓💓💓
Matthew Almond agreed!! So excited to keep progressing with Caroline and the community! ❤️
YESSSSSSSSSSSSSSSSSSSSSS
This is the most perfect Bicep 💪 Workout ever ever ever. After the third set using 10kg my biceps were on fire 🔥. As the workout progresses the burn just keeps intensifying and the Popeye Pump just gets bigger and bigger. So many brilliant workouts Caroline but this is my all time favourite. I feel it was created just for me 😉 I love this so much and thanks for the great form tips at the start so good to focus the mind muscle connection which I'm trying to perfect. 😘😍🥰 . You really are one amazing trainer. Thank you Caroline 😊
💪💪💪💪💪💪💪💪knew you’d love it Anthony!! 💓
@@CarolineGirvan check popeye on insta 🤣🤣🤣
Ok..now this after Epic Heat back. Bring it on, Carolyn!
Here after Epic Heat and I'm having such fond memories of Caroline's plank challenge back in the summer. We've all come so far, and I love it!
As a PT for 30 years and a former FBB even I needed inspiration... thanks for getting me excited about training again.
Fantastic Alivia!! I am honoured that you are joining me!! I hope you enjoy the variety and I’m sure you will smash every session you do!! ⭐️👊🏼
@@CarolineGirvan Thanks so much.. keep killin it. 💫💪
OMG. That plank challenge, 1 minute makes me happy.
Hope all is well with you and yours. Thank you, Caroline,
Me too EllaJo!! A minute plank to many will feel so much easier now!! 💓
I've been doing this workout and some other of Carolines arm workouts for over two weeks now and I feel so much stronger than when i started. I am in love with these workouts and really enjoy doing them now. Thank you so much for these videos, everything about them is perfect!!
Thanks Caroline! I love this one, smashed it 😜! I’m 66 n have been working out at home with dumbbells n body weight for more than two years now. I thought my routines were tough enough until I found you. My wife and I have been following and doing your workouts for more than two months. We have our favorite routines on our white board and workout five days a week. Your workouts are incredible and well thought out, what a difference they have made in a short time, we are on our way to the best shape of our lives because of you! Thanks again Caroline !!
I'm still doing one or more of your workouts a day and I'm loving it! They are the best! Thank you so much!
I literally searched for a biceps workout this morning and now you posted this... I love your workouts!!! 😊😊
So, so, so grateful for this lady!!! LOVE these workouts so much.
So thankful to have found your channel. You are the "Best" trainer by far. All of your workouts are challenging and never the same. Thank you for posting todays work. Looking forward to your Bicep work out. On another note, always hated planks, but I met your challenge and glad I did. It has helped me get out of my head and last so much longer than I have ever been able to do when performing a plank! :)
Hi Melissa...I fully agree with you! Caroline is the best fitness trainer on TH-cam by far!! Have a nice evening, Matthew
Excellent Melissa and thank you for your kind comments.
I am honestly so happy you are embracing the plank challenge... amazing and nearly done!! Way to go!! 💓💓💓💓
Hi Matthew. Just finished her bicep work out. I don’t even know how I’m typing right now. My arms and hands at shaking. Luv her and her work outs!!!!
Really enjoyed this workout today. And thank you. I'm so happy to descover your channel.
I just discovered you this past week. I am a 72 year old guy who has pretty much gone to seed as they say. I love the simplicity of your workouts and your encouraging smiles and gestures. I especially love all of the "standing" workouts as with my bad knees and back it is difficult to be getting up and down off the floor - last year I injured my back - ended up in the hospital for 3 days - trying to get off of a weight bench after doing dumbbell presses using another's routine. I hope I can find more standing workouts - you really are a little bit of a thing but a mountain of inspiration and hope. I would pay for these workouts in a heartbeat. Thank you.
Best biceps workout I've ever done 💪❤🔥
I love all your workouts! Thank you, Caroline, for your tremendous job!
I have to be over 60 years old to find a trainer who will only focus on one muscle group for 20 minutes.😂 I've already attended a lot of conventions and definitely seen a lot of trainers, but there is probably only one person who only does triceps for 20 minutes and only stands up and his name is Carolin Girvan. 💕💪 Our queen of the TH-cam fitness trainer
🏆
Caroline spend 20 minutes on the triceps with great exercises . And again and again we are shown what and how we have to do. For me one of the best arm dumballs video, I really liked the 21 excercise because it was something new for me
And when we have the feeling that we can no longer, then we are shown a 360 degree view of Caroline's arms so we know where our work can lead us.💕👊🙌
Carolin you are unbeatable. 🎉💯 🔝 and all those who don't follow you don't even know what they're
After this workout I got to my friday one our full body workout.
👋
Excellent Susanne!!i know you love targeted training so thrilled you like this one!! Good arm week done!! 👊🏼👊🏼👊🏼👊🏼💓
I have been working out for over 15 years! Thisis the FIRST time I have ever gotten a glimpse of mind-bicep connection!
👊🏼👊🏼👊🏼👊🏼🤩
When I first tried this I did it with 2kg dumbbells and now I can complete this with 5kg dumbbells!! This channel is a treasure, thank you so much!
Bíceps measuring?
Woah I thought my biceps were gonna just die! Great arm challenge. I’m finished with biceps today thanks to this
Caroline I've been looking for a short, sweet yet powerful arm workout for a while and I found you!!!.... you're awesome!!! Thank you for sharing your work with us. You are the only one so far that says "take your time". Other workouts are wayy to long and I end up tired, bored and not wanting to do it again. You workouts are perfect!!! Thank you! ❤️💪
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 11 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
Caroline, I joined you on 11/22/22, for a challenging rewarding bicep workout to complete my day. Thanks for this wonderful 20 minute routine, and for reminding us to focus on form, quality over quantity. Humbling and strengthening!
I like going back to some of her older routines as they still can crush and challenge your muscles. It is inspiring to see how far we have come along with Caroline. Thank you 😊
Once again FANTASTIC! I love how you incorporate so many different exercise, I feel myself getting stronger after I complete your workouts!
I felt all the 🔥 🔥 🔥! Loved it Caroline. You've really helped me with my endurance and strength . Thank you so much
I started working out last month and I fallow this video 2 to 3 times a week. This is the first time I did the plank challenge all the way through! I’m improving every day thanks for the video!
Other youtube channels do not show traction movement in biceps training. But when I watched your video and trained with you, I felt it was really effective.
Great session - AGAIN - you re amazing - keep going like that - you re giving so much motivation 🥳
I cannot wait to do this workout on Saturday. I've been following your workouts for the last 2.5 weeks and I'm already feeling and seeing the difference. Just checked today and my wings are no longer there!❤ Thank you so much.
Excellent Jackie! You obviously training hard!!👊🏼💓💓💓
I look forward to Caroline's workouts so much! I am a trail runner and believe weght lifting is essential to overall strength and endurance. This week I did 4 of Caroline's workouts and the more I do them, the more I want to do more! This one was great.
I was old school. Go to a gym and kill myself for three hours and then not go back for weeks. CG has taught us that less is indeed more. Short workouts with max effort bear the sweetest fruit. CG packs so much activity into a less-than-20-minute workout. Work smarter, not harder. Thanks, CG!
Gosh if every woman had arms like that no man would ever even think of messing up with us.
Hands up with my robotic arms!!! 😂❣️🤘🏻💖 thank you for the initial recommendation! Definitely felt it working better. Viva Caroline!!
GIRL, I have been working out for MANY years and have NEVER come across such a thorough, concentrated bicep workout. I appreciate you. Thank you very much...you are moving to the front of my ARM workout playlist
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 11 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
I love this workout! It's so realistic when she takes mini breaks because it gets to be too much! Definitely makes me feel better about any breaks I take when working out after going to higher weights or anything :) Caroline, you killed it!
I am loving it. Have been doing your workouts and looking forward to it every day. Doing this one tomorrow! Thank you. X
I love tough but doable workouts like this one! I enjoyed going from one exercise to the next, no repeats.
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 11 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
I'm a senior and thought I was still in shape since I am very active in maintenance around the house, landscaping, and gardening. However doing heavy work and actually being in shape are two different things. I finally came to realize I needed to get back into shape for real. Too many years of desk work before retiring took a toll on my strength that I had taken for granted. So, I'm very impressed with the type of exercises Caroline is presenting. I've had a number of joint injuries in my earlier years as a fire fighter so I'm working on those areas where I'm the weakest. Very motivating.
Im so happy I found your channel. You are the first "real" trainer that shows how each exercise is performed. Your routines flow!! And its also good to see that you are also challenged and not afraid to show it. Love your work!! 💖💖
Did the Tricep's yesterday and biceps today. Can confidently say cant feel my upper arms today:). Love it!! Thank you.
Excellent Kiran!! 💓💓💓💓💓💪💪💪💪
I don’t even know how many times I’ve done this workout (I rotate it with many of your others!) but I DO know that I have muscles now that I have NEVER seen and am up to 12.5 pound weights (I started at 5! 😆). SO THANKFUL for your helpful and smiley face! 🥰👏💕
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 11 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
I love how she instructs you beforehand and do not want you to rush into finishing sets ‘Quality over Quantity’ 💕
Btw! This music playlist is hip, I would love to know more about it
Thank you so much. I really love how going slow makes you feel the muscles so much better, and I have that mind to muscle connection. I have added this to my regular workout routines. Cheers.
Hola, te sigo desde las Islas Canarias, España, tus rutinas son muy buenas, gracias 👏👏👏🤸♂️
Omg I cannot wait to try this workout😍🔥 I can already tell it's gonna be an awesome workout💪
Caroline u r a true blessing 🙏 and i am so grateful to be part of ur community!
YESSS! Been looking for a solid bicep workout without interruptions of talking inbetween sets. This is the best video to follow and the music gets me pumped 😍💪🏽
I’m seeing a change already thank you so much honestly
how often u do this in a week?
@@vicenteabrenillo4846 I would do it twice a week
@@vortexfitness44 thank youヾ(•ω•`)o
B 4 3 months when i started her working out i had flabby arms now its well toned and muscular,thanks to her 😭❤💋
Although I don’t leave a comment all the time, this is one of my favorite biceps workout.
Throwing out there for the world, this is my REGULAR weekly bicep workout, usually around 9pm after a long Tuesday working. 20 minutes, there's not excuse why I can't knock it out. That's why I love it. And it grows the guns.
Your arms are my motivation! 💪🏼 Thank you for another workout! 🥰
Mais um treino maravilhoso !! Te acompanho sempre!!!😘😘
Thank you, Caroline! This is my favorite bicep workout video! 💪🏽 Some days I do the full video and other days I only do half at a time and combine it with other exercises. My arms are noticeably more defined after doing this workout for 1 month.
Second add-on after FUEL day 12, second round. I love to revisit this session occasionally; it has it all! Thanks, Caroline!
Done it. Loved it!💪 The close ups are soooo motivating❤️ Thank you, Caroline!
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 11 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
Been searching high and low for a good bicep workout - perfect for tomorrow morning! Thank you ☺
Hi Kim...yes I fully agree!!
Matthew Almond I wonder if you will rock this workout with your bands as that would be an insane workout Matthew!! 🔥🔥👊🏼💓💓💓
Hi Caroline...that is my intention! Matthew
LOVE THIS!!!! I warmed up then performed your 10 minute tricep workout, stretched a bit and powered through this 20 minute bicep workout. This is the second week in a row that I've done these 2 workouts and they are great!!! Thank you Caroline!💪🎉
I love the simple instructions you provide, which really helps someone like me, quite new to exercise and with a mild physical impairment, so I do need good guidance to make sure I’m making as decent form as possible. I also love the way you’re not afraid to show yourself struggling at times with the weights! Thank you for your videos ❤️
My goal this summer has been to build upper body strength, your workouts have helped me so much! Thank you!!
🔥💪👊🏼💓
completed , thanks for these amazing training's, still closed the gyms in Mexico City
This is one of my favourite sessions, I keep on returning to it together with one of Caroline's shoulder and triceps sessions. 🤗
I just recently found you but I really appreciate how you explain everything first and then go on to the workout. It’s nice to know what’s right or wrong in the beginning so we can be aware of it while we are doing the exercises. Thank you for your content :)
Aw brilliant!!! I’m glad you learning and hopefully smashing these too!!👊🏼
Your channel is like blessings ❤️
Thank you for being so calm and straightforward!
Man I don't know how your account isn't more popular. Your videos have been the best I've found and I've been doing at home workouts since March now. You're absolutely incredible, I love how you explain proper form, include a lot of different exercises that I haven't seen in other workout videos, and I especially love the cool down stretching at the end! Please keep up the incredible job!!!
I’m so grateful I discovered your channel! Great workouts and I appreciate that you take breaks too💖💪
Oh yessss Pam! Timed not for reps and limited rest so definitely calls for stopping!!😆💪💪💪💪💪💓
Omg this RIPPED apart my arms so good!! I’m in pain the next day but it’s an awesome pain! 😍💪🏼
Awesome Sarah!! Sounds like you did it gooooooooood!!! 😉🔥🤩🤩🤩🤩
Thank you so much! I am 62 and am returning to weight lifting after a lot of unrelated injuries and years of absence. This is perfect!
Thank you so much Caroline. I always enjoyed your workout each time. God bless you more for the amazing gift you are sharing to evetyone . ❤
I look forward to seeing your uploads every day! 🙂✨
Nice
Isso mesmo, temos que manter os bíceps fortes❤😘👊
Love love love this workout-! Done it countless times, THANK YOU CAROLINE!!
Second add-on after EPIC III, day 28, third round. What a progress! Thanks, Caroline!
I love you and your workouts 😍 ! Especially this one : very variated !
🇫🇷 Good vibes and gratitude from France 🇫🇷
Excellent Christophe! Smash it!! 💪💪💪🔥👊🏼
The most beauty trainer 😊
Wow, I've never noticed how much weaker my left bicep is to my right! Great workout that I'll return to.
This is one of my FAVORITE workouts!! I do it every week!!!
Great one thanks ♡
I really like the close up of the upper body
Thank you. This was by far the best biceps workout I have ever done.
This was GREAT! This was the exact type of workout I've been looking for since I'm now working out from home. I'm excited to see what you have for my workout tomorrow!
First off, I love the bicep exercises.. Second, I love how you smile, it's nice to see you're not all stiff and serious.. its refreshing..
As of this moment, I'm a subscriber.. :)
You are amazing amazing amazing...till infinity 😍I want a physique like yours one day! Your workouts, way of giving instructions, choice of exercises everything is superb. Keep up the good work Caroline. I think your's is one of the best channels on fitness that are there on youtube! Really appreciate your hardwork on such a consistent basis..😇😅💪 More power to you ✌️
Aw thank you Pawani!!! 💓💓💓💓💓💓💓💓💓💓💓💓💓💓