I use 10 kg dumbbells and I am not nearly as muscular as you. Needless to say, one the next day the muscle pain was almost unbearable and I couldn't even extend my arm all the way. It went away after some days so I think I didn't injure my arms :p Great workout, love all your videos.
This easily the best dumbbell workout I've ever done. I use relatively light weights but concentrate on technique and time under tension...my arms are shredded afterwards every time. Plus easy on the joints.I can't praise this enough...cheers Alex.
Just did this: 10lbs biceps, 12.5lbs triceps.. need to bring these up: will cone back to repeat! ;) crazy how much was done this just this short amount of time. Well done, thanks Alex!
Awesome, I already did my workout today, and it was your dumbbell home chest routine that you posted last year during the first lockdown. Your follow-along videos are the best I’ve seen on UA-cam. They’re tons of fun but still killer!
Great condensed routine, Alex. First time doing this one. I used a couple different weights. Started with 12 lbs then switched to 10 lbs in the biceps section. In the triceps section, I started with 10 lbs and switched to 8 at the end. It might take a few times going through the routine to find a weight. My arms are exhausted … thank you mon Freire!
Thanks Alex for the great dumbbell workouts. I'm a senior citizen so I watch the weight I use and intensity of each rep. I like the short and intensive workouts. Perfect for me. Thank you.
Thankyou for stretching before and after the workout, your the ownly trainer I watch that does that online and its so helpful. Great workout! Doing this during corona and my arms are burning!
Did these with 20ib dumbbells. Works really well! Probably would do 15ibs next time to get better form and not take mid set breaks. Thanks man! Just subscribed to the app and excited to try it out as well.
First time I have ever worked arms and actually felt i was working form correctly and targeting each muscle. I used 15 lb dumbbells and it definitely burned. Another great workout video!
I started off using 3kg and I thought I wouldn't feel the benefit being so light but I certainly did. However I've been doing this at least once a week over the past 6wks and have now progressed up to 5kg. It's a great killer 👍
This is a great, condensed arm workout I use regularly as an extra arm day. For weights, I take the normal # I use for 3 sets @ 10 reps to failure (or close to failure) & divide in half. So if you normally use 25 pounds (around 11 kg), start at around 13 pounds (around 6 kg).
Thanks Alex, That was great! I honestly havent understood how to do curls properly. So this helped alot. And it's great to finally start discovering exsercieces that work my forearms! Because, that's the Muscle I really haven't found ways to work. I used 5 pound weights. thanks!
7.5kg, couldn't have done any heavier. Wish more routine videos would include a warmup, nice to have a focused warmup tailored to the workout at the start
Dude!!!!!!!! You are awesome. Your follow along workouts are the Best!!.... Pure and true motivation for training. Thanks for your work and for sharing it.!! My respect from Chile for this channel!
Hey Alex. Was looking around for a arm workout and there you were. Great timing. I can actually get through this brutal workout. Love it. Love from San Diego. 👀☕️💪💕
im just starting out so i used 5lb weights in each hand. the biceps were probably a little too easy but burned on the tricep exercises. i will switch to 8lb for biceps next time i do this but probably keep 5lb for tris. thanks alex!
Definitely the best arm blast workout by far when you have a short amount of time to spare. My arms are exhausted, probably worse than a normal workout! so thank you Alex :)
That was brutal. Used 9.07kg (20lbs)dumbbells. I thought my triceps were going to explode on those kick backs. Dropped out only once during the bicep hold. My arms are going to feel it tomorrow. Thanks for the great workout Alex!!
Did this with 10 lb. dumbbells. Absolutely murdered my biceps. The behind-the-head tricep extension was a little too easy with that weight, so I used two dumbells - one in each hand.
I've done this 3 times a week combined with 25 min chest workout (I have a 6 day workout week, 3 days for upper body, every other day, the same for lower body, with one day of full rest). So far I've used 5 kg dumbbells, but today I'm trying 7.5 kg, since I already started using 7.5 for chest.
Used 6kg dumbbells, my arms are dead, even typing this is hard but I loved the workout. The holds and triceps kickback were a bit tough with 6kg, but hope I do better next time. Thanks for the amazing workout
@@AlexCrockford yeah, I live in Vegas. It’s getting hot. Time to move from my garage to the living room. Love your workouts. Resistance band format is killer. Looking forward to a few more long band routines. Also a short band leg and glute workout would be great. Thanks for all your hard work and motivation.
Im a teenager, and Im trying to build muscle. I've been using your videos for a while for chest arms and abs. So far I have actually improved from where I began, Tysm. Do you have any of your videos to recommend for upper body with only weights?
Hi Alex. What a mistake to make! Did the bicep blast after having done the 30min muscle build work out. I'll sleep well tonight. I thought I was joining you in using 8kg dumbells, but I checked at the end, simply because the workout felt really hard, to find they were 11kgs. 😥 Thanks again!
I've been doing this work out for 7 weeks now. I tag it on to a 20 min hit circuit twice a week. On a Monday I use 4kg weights on a Friday I use 2.5kg. Going well I am to increase Friday to 3.5kg next week.
Well done! Go into my dumbbell playlist and choose some more. Or consider following a structured plan for example my dumbbell only plan in my app. Any questions let me know!
I do this workout about every other day using 9 lb weights on each arm. It's tough, but I stick with it! Even got my boyfriend into these workouts. Thanks, Alex! 🙌
@@AlexCrockford I actually did this workout twice yesterday. Did your IG workout, then more of this workout. And onto even less weight LOL. I'll have arms like u soon! ;)
@AlexCrockford hurting but in a good way,also I tried your chest workout laying on the floor,I have a Left rotator cuff tear and I can't go to deep on the the dumbbell press on a regular so that workout helped me as well,keep the workouts coming and my best to your family especially the bub
Omg, I was dying at the end! 🥵😂 GREAT workout! Question: the shoulder area of my back felt fatigued when I was doing the bicep reps... Am I doing something wrong or am I just weak? 😂😭
@@AlexCrockford no injury type pain; it basically resolved the next day. Just weakness! 😂🤷♀️ Working on it! Thanks Alex, your workouts are great! I do them every day. 🙂
Speaking of home gym equipment, what is it worth investing in? I’m just starting out and considering subscribing to your training program as well. Thank you
Hey Brandon, dumbbells and bands are great for home training, will be launching my #CrockFitKit soon! 😄 and yeh take a look at my HomeFit plan in the crockfit app, Any questions just let me know 😄💪
Thanks for the great workout!! I like that there is a warmup, makes it more user-friendly and ready to go!! 🔥🔥🔥 I have a set of small dumbbells. I used the 2.5kg or the 2.5kg + 1.5kg together for some exercises 👍💪
Question, on the tricep kickbacks I get a painful pinch between my shoulder blades if I do both together, is this normal? am I doing something wrong? Single arm feels fine and only at 5kg
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5kgs initially and then you move on to 7.5 and so on.
Absolutely superb. Thank you sir. ❤️
I use 10 kg dumbbells and I am not nearly as muscular as you. Needless to say, one the next day the muscle pain was almost unbearable and I couldn't even extend my arm all the way. It went away after some days so I think I didn't injure my arms :p
Great workout, love all your videos.
Efficient and focused session. Got a solid pump. Used 20 lb dumbells.💪🏾💪🏾💪🏾
Nice work with the 20lbs Nigel!! 💪💪
This easily the best dumbbell workout I've ever done. I use relatively light weights but concentrate on technique and time under tension...my arms are shredded afterwards every time. Plus easy on the joints.I can't praise this enough...cheers Alex.
Haha nice work!! So glad you love it 💪💪💪💪💪
Just did this: 10lbs biceps, 12.5lbs triceps.. need to bring these up: will cone back to repeat! ;) crazy how much was done this just this short amount of time. Well done, thanks Alex!
Haha exactly Steven. Well done! Keep it up buddy 💪💪
Just finished this workout with 4.5 kg kettle bells, arms are glowing. The holds were the toughest part ... thanks for the work out :)
Great work! Nice to know it still burns with a 4.5kg 💪
As usual, great workout, thanks Alex. I did it with two 6Kg dumbbells.
Awesome, I already did my workout today, and it was your dumbbell home chest routine that you posted last year during the first lockdown. Your follow-along videos are the best I’ve seen on UA-cam. They’re tons of fun but still killer!
Well done on that chest workout that’s hard! Thanks so much, I’ll keep posting more fun and tough workouts, so keep going 😄💪
can you link the vid? i’ve been looking for a vid that does chest with dumbbells please
@@chavezsebastian here you go: ua-cam.com/video/tZisMh4cigE/v-deo.html
@@Zumii i broke my collarbone…
Great condensed routine, Alex. First time doing this one. I used a couple different weights. Started with 12 lbs then switched to 10 lbs in the biceps section. In the triceps section, I started with 10 lbs and switched to 8 at the end. It might take a few times going through the routine to find a weight. My arms are exhausted … thank you mon Freire!
Great workout - love it 3x a week. 8 lbs dumbbells. Just found you on UA-cam and really keeping me motivated!
Great! Keep coming back and training with me 😄👊
Thanks Alex for the great dumbbell workouts. I'm a senior citizen so I watch the weight I use and intensity of each rep. I like the short and intensive workouts. Perfect for me. Thank you.
Fantastic, work out. Very efficient. My arms are feeling sore but great. I used 25 lbs weights and I feel stronger already.
Thanks Alex, this is great. I actually used bands as I'm recovering from elbow pain and not quite ready for dumbbells. Works a treat!
Thankyou for stretching before and after the workout, your the ownly trainer I watch that does that online and its so helpful. Great workout! Doing this during corona and my arms are burning!
Did these with 20ib dumbbells. Works really well! Probably would do 15ibs next time to get better form and not take mid set breaks. Thanks man! Just subscribed to the app and excited to try it out as well.
Well done! Yeh it’s all about quality reps for sure! Thanks for subscribing to my app! Looking forward to hearing your updates soon 😄💪
First time I have ever worked arms and actually felt i was working form correctly and targeting each muscle. I used 15 lb dumbbells and it definitely burned. Another great workout video!
Thank you! Plenty more here for you 😄👊
I started off using 3kg and I thought I wouldn't feel the benefit being so light but I certainly did. However I've been doing this at least once a week over the past 6wks and have now progressed up to 5kg. It's a great killer 👍
Well done Sarah keep going!
WOW? That was much harder than I expected! I started off too heavy and had to scale back on the weights. Great workout!
This is a great, condensed arm workout I use regularly as an extra arm day. For weights, I take the normal # I use for 3 sets @ 10 reps to failure (or close to failure) & divide in half. So if you normally use 25 pounds (around 11 kg), start at around 13 pounds (around 6 kg).
Great set. My arms are on fire. Cheers from Poland !
Mine too haha good work 😄
Thanks Alex, That was great! I honestly havent understood how to do curls properly. So this helped alot. And it's great to finally start discovering exsercieces that work my forearms! Because, that's the Muscle I really haven't found ways to work. I used 5 pound weights. thanks!
These workouts make me want to keep training at home. Easy on the head and very effective on the body. Many thanks from Dublin 🇮🇪🙏💪
THANK YOU ALEX. I AM JUST STARTING OUT. AND LOVE THE KETTLE BELL WORK OUT VIDEO, AND THE AB WORKOUT. NOW I'M GOING TO TRY THIS ONE OUT.
Awesome, keep going! 😄👊
Thank you for this Alex. I will definitely try this.
Have fun, work hard 😄💪💪
@@AlexCrockford will do my best :)
5lbs to start and after 10lbs in between. I definitely got a solid pump. Thank you, coach.
7.5kg, couldn't have done any heavier. Wish more routine videos would include a warmup, nice to have a focused warmup tailored to the workout at the start
Well done Dom! From here on, I’m only filming full workouts that take you all the way through it from warm up to cool down 😄💪
That was an absolute arm killer. My biceps are still feeling the burn. Started off with 10kg then dropped to 7kg soon after.
Thank you a lot for this awesome workout and your comments are very motivating!
Thanks for training with me Esteban, keep going 😄💪
Dude!!!!!!!! You are awesome. Your follow along workouts are the Best!!.... Pure and true motivation for training. Thanks for your work and for sharing it.!! My respect from Chile for this channel!
Thanks so much Jorge! I’m working hard to keep bringing you lots of good workouts! 😄💪 keep going!
Awesome workout I used 10 pound dumbbells, thank Alex and Happy new year
Happy new year and thanks for all the support!
That was an awesome, all encompassing, arms class! Thank you, Alex 😄
Well done Tanya! You’re gonna feel those arms! 💪
What a humbling workout with just 15lbs. Goodness me, the burn was insane! Fantastic workout mate, thanks!
Haha yes I know, it burns!! Well done Loke keep going!
I looove your videos. Please make full body Trx strings work out. I love trx and made my aunt start trx with your videos!
Thanks buddy will do more trx soon for you
@@AlexCrockford i m fat now
Hey Alex. Was looking around for a arm workout and there you were. Great timing. I can actually get through this brutal workout. Love it. Love from San Diego. 👀☕️💪💕
Awesome! What lucky timing haha well done 😄💪
Thanks Alex 😝👊🏻 very nice this video. I can't wait to do it. I also follow you on instagram and I save all the workouts. Greetings from Italia,Rome
Thanks so much for the follows! Enjoy the workout 😄💪
im just starting out so i used 5lb weights in each hand. the biceps were probably a little too easy but burned on the tricep exercises. i will switch to 8lb for biceps next time i do this but probably keep 5lb for tris. thanks alex!
Sounds great well done! Enjoy coming back with a bit more weight 😄💪
Did 15lbs. and it was tough, but I got through it. My arms hurt at the end, but my ego felt great! Thanks!
Well done!!
Great work out my arms are shaking. Used 15 lb dumbbells not sure how that translates into kg. Good blast isolation exercises. Cheers.
That’s almost 7kg great work Larry!! Keep training 😄💪
Nice workout. My biceps feel so happy! Thanks
These worksouts have saved me during corona. Thanks and great work man!
Definitely the best arm blast workout by far when you have a short amount of time to spare. My arms are exhausted, probably worse than a normal workout! so thank you Alex :)
Hha well done mark ! This one still gets me sore 💪
That was brutal. Used 9.07kg (20lbs)dumbbells. I thought my triceps were going to explode on those kick backs. Dropped out only once during the bicep hold. My arms are going to feel it tomorrow. Thanks for the great workout Alex!!
Keep it going Kevin! 😄👊
Did this with 10 lb. dumbbells. Absolutely murdered my biceps. The behind-the-head tricep extension was a little too easy with that weight, so I used two dumbells - one in each hand.
I've done this 3 times a week combined with 25 min chest workout (I have a 6 day workout week, 3 days for upper body, every other day, the same for lower body, with one day of full rest). So far I've used 5 kg dumbbells, but today I'm trying 7.5 kg, since I already started using 7.5 for chest.
Did this workout with a pair of 15lbs, nice, enjoyed it, biceps r pumped
Nice pump! Good work 😄💪
Hello, Alex! Happy New Year! Merry Christmas!
15 LB, good dumbbell weight. what a great biceps and triceps workout. definitely a concentrated workout. :)
Used 6kg dumbbells, my arms are dead, even typing this is hard but I loved the workout. The holds and triceps kickback were a bit tough with 6kg, but hope I do better next time.
Thanks for the amazing workout
That’s great well done! Like you said, come back and repeat and keep getting stronger!
Alex , can you please add another resistance band playlist at some point. Love your arm and shoulder blaster.
Thanks buddy! Do you mean add another workout to the playlist?
@@AlexCrockford yeah, I live in Vegas. It’s getting hot. Time to move from my garage to the living room. Love your workouts. Resistance band format is killer. Looking forward to a few more long band routines. Also a short band leg and glute workout would be great. Thanks for all your hard work and motivation.
I did this with 15lbs. I’m feeling the burn! 🤯😂 cheers from Mexico mate 🙌🏽
Im a teenager, and Im trying to build muscle. I've been using your videos for a while for chest arms and abs. So far I have actually improved from where I began, Tysm. Do you have any of your videos to recommend for upper body with only weights?
Yeh take a look at my dumbbell upper body workouts buddy 😄👊
I was using 3kg weights which sounds so light, but boy did it not feel light! It’s all about mind-muscle connection, no matter what weight you use!
Yes absolutely! Completely agree with you buddy well done 💪
I guess I am kinda off topic but do anyone know of a good website to stream new tv shows online?
@Oscar Davis Try flixzone. Just google for it :)
@Raphael Aryan yea, have been watching on flixzone for years myself :)
@Raphael Aryan Thanks, I signed up and it seems like a nice service :) I really appreciate it !!
Great video Alex 😀😀😀.
Well done Yash!
awesome workout. cheers from turkey
Can’t wait to try this tomorrow!! 🎉🥰
Hi Alex. What a mistake to make! Did the bicep blast after having done the 30min muscle build work out. I'll sleep well tonight. I thought I was joining you in using 8kg dumbells, but I checked at the end, simply because the workout felt really hard, to find they were 11kgs. 😥
Thanks again!
Haha ouch!! Well done!
Loved this workout. I just used a 7,5 kg
I've been doing this work out for 7 weeks now. I tag it on to a 20 min hit circuit twice a week. On a Monday I use 4kg weights on a Friday I use 2.5kg. Going well I am to increase Friday to 3.5kg next week.
Sounds great buddy well done and keep it up 💪💪
Been doing this workout for weeks now. And noticed such a difference! Which if your other workout would you recommend doing alongside this?
Well done! Go into my dumbbell playlist and choose some more. Or consider following a structured plan for example my dumbbell only plan in my app. Any questions let me know!
Thanks Alex
What is your idea about using belt during workout??
I do this workout about every other day using 9 lb weights on each arm. It's tough, but I stick with it! Even got my boyfriend into these workouts. Thanks, Alex! 🙌
Amazing thanks Tina keep going 😄💪
Alex that was great! I started off with 8kg like u....had to change to 7kg's! after first round doing those partial reps lol.
Yes those partial reps! Well done Ashley 😄
@@AlexCrockford I actually did this workout twice yesterday. Did your IG workout, then more of this workout. And onto even less weight LOL. I'll have arms like u soon! ;)
Awesome workout, finished the workout using 7kg dumbbells 🙌🏼
Excellent work!
This morning 👌👌👌20 min perfect 👌 thank
Another great video. Hug from Portugal. 💪
Awsome work Gil!
Going to try this one tomorrow morning,hope all is well with the bub.
How did it go?
@AlexCrockford hurting but in a good way,also I tried your chest workout laying on the floor,I have a Left rotator cuff tear and I can't go to deep on the the dumbbell press on a regular so that workout helped me as well,keep the workouts coming and my best to your family especially the bub
Regular bench
Just finished ur push day Workout + Abs Dumbell. Can’t wait to feel the pain in my arms haha 🔥
And thanks for all your great videos 🤙🏼
Love this work out. I keep coming back to it!
Keep going! 😄👊
Another awesome vid Alex keep up !
Thank youuu keep training 😄💪
Love this workout so much ,because I never rest lollll 💪😊
Loved it you are a Warrior 🏋️♀️
Haha yes, no rest! All the work! Thank you you warrior 😄
Awesome!!!! Perfect fix when short on time!
Oh yes 👊👊👊🔥🔥🔥
Only had 7.5kg dumbbells.... Wish I had some lighter ones. Those iso-holds are a killer!
Love u Alex 💜 u r such a gift
Thank you for sharing your workouts:)
Beautiful workout
I’ve done this a couple of times now. Still can only manage 3kg. It’s a killer 💪
Keep it going! 😄
Great workout thank you
Got a pretty good blast with 6kg. Cheers Alex.
That was quick! Well done Gregory 😄💪
@@AlexCrockford I was just thinking what workout to do and yours popped up so I did it lol. I have a set of 10kg but played it safe lol.
@@gregoryrourke7417 I actually tried this with my standard set of 10s. Immediately switched to 6 when Alex hit me with the static hold lmao
24hrs later and triceps are still pumped after me using 6kg. 👌
Omg, I was dying at the end! 🥵😂 GREAT workout! Question: the shoulder area of my back felt fatigued when I was doing the bicep reps... Am I doing something wrong or am I just weak? 😂😭
Well done Tina! Sounds like normal weakness as it’s a tough workout, but make sure there is no uncomfortable injury type pain.
@@AlexCrockford no injury type pain; it basically resolved the next day. Just weakness! 😂🤷♀️ Working on it! Thanks Alex, your workouts are great! I do them every day. 🙂
Alex how about a greeting I have a doubt how much is the weight of the dumbbells that you load
Great pump on the arms , thanks subscribed 🔥
Thanks for training with me Chris 😄👊
Speaking of home gym equipment, what is it worth investing in? I’m just starting out and considering subscribing to your training program as well. Thank you
Hey Brandon, dumbbells and bands are great for home training, will be launching my #CrockFitKit soon! 😄 and yeh take a look at my HomeFit plan in the crockfit app, Any questions just let me know 😄💪
@@AlexCrockford I’m signing up over the weekend! We’ve a long lockdown ahead of us. No more excuses 💪🏻
You got it buddy! Excited for you to start in the crockfit app 😄💪 any questions just let me know 👊
On holiday, so did this workout with resistance bands.
Awesome!
Super
Thanks, that was a tough one!
Thanks for the great workout!! I like that there is a warmup, makes it more user-friendly and ready to go!! 🔥🔥🔥
I have a set of small dumbbells. I used the 2.5kg or the 2.5kg + 1.5kg together for some exercises 👍💪
Well done Alicia! Yeh all my workouts include the warm up and cool down, I hope you enjoy my channel!
6kg and my arms got so pumped felt so energized
Oh my God i used 7.50 KG ! I said before I try it i will feel good but now i feel bad & good, were killers workouts 💪👍
Hha well done, that was heavy work right 😄👊
@@AlexCrockford yes it is 💪👍
Thank u so much 🙏🏿🙏🏿!!
Great
Is 20minutes workout enough?
It depends what your current baseline is and what else you’re doing.
used 5kg dumbbells I can really feel the burn! how many times a week should I do this to see the results?
Well done! It depends what else you’re doing, but 2-3 would be good to build the arms!
Oh my God when i back to those exercises i say thank God there is no finisher exercise after this 😥💪
The man the myth and the legend
Talking about yourself Rocky? 😄💪
@@AlexCrockford soon
Great arm blaster, short and sweet and totally destroyed my arms .
Great one
4.5kg weights for me smashed! This was after your most recent shoulder workout...
Nice combo well done! 💪
Tried with 5kgs, first time absolutely killed, second time wasn't too bad, third time went up to 7.5kg kills again 😂
Love it 👍👍👍
Hey Alex. How many times a week do you recommend this workout?
2-3. But depends on your plan! Why not follow my dumbbell plan in my app so you don’t have to think about it?
@@AlexCrockford thanks man! Will do!
Question, on the tricep kickbacks I get a painful pinch between my shoulder blades if I do both together, is this normal? am I doing something wrong?
Single arm feels fine and only at 5kg
Yeh maybe too heavy or maybe your upper back strength may not be ready for that. Try lighter or one arm at a time is fine yeh