DUMBBELL HOME Pull (Back & Bicep) Workout! Build Muscle in 15 Minutes!
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- Опубліковано 30 вер 2024
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Intro titles by: mike@glynn.productions
SONGS:
Domastic - Memories [NCS Release]
Aero Chord feat. DDARK - Shootin Stars _NCS Release
40 sec exercise, 20 sec rest after each exercise. Repeat 3x
Bent over row
Single arm row (Left/Right)
Single arm row (Right/Left)
Bent over reverse fly
Bicep curls
#savingforlater
Tank u ur a saviour fr no🧢
Legend. Thanks bro
Awesome video made, enjoyed that workout 🏋️♀️
is there any difference between bent over row and single arm row? seems like the same thing to me. I can just do bent over row 2 times
The rest times aren't long enough for me to adjust my dumbbells lol, and yes that is with quick release collars.
Richard Wild where u get urs from
I just pause the video to adjust then carry on once I've finished lol
How heavy do you have yours?
@@lihammozz3159 35kg (77lb) overhead press per arm now.
@@premiumleader8948 I bought them from a guy who makes them, advertised on Gumtree, it's in the UK though.
I have to say that I was feeling kind of down yesterday and didn't really want to workout at home but I did this with my two dumbells and I felt tons better. Great workout! Amazing how good a workout you can get in 15 minutes. Thanks Alex!
I’ve been working out for about 10 years and since this lockdown started I haven’t found any better content than this quick smart workout at home.
Thanks Alex
You're welcome
I would add hammer curls as well!
So is it a good idea to include hammer curls or replace it with bicep curls?
@@ahanvenkatesh5454 add it for forearms
Just did this for kind of a pull day. And omg subscribed. My back and biceps have never felt this much pump
AshfordAH1Z yeh a big pump on this workout!! Thanks for subscribing! 😄👊
Perfect quality and amazing content. You look good as always Alex! 💪🔥
I have been following your three workout videos.
1. Chest, shoulders, and arms with dumbbell
2. Abs with dumbbell
3. And this video
All I can say is thank you Alex. My muscles are so sore and burn for the next few days. You are a big help to make my workout efficient.
😄💪💪💪
Enjoyed that all the way from sunny winter brisbane. cheers mate.
The first two times i did push i did 3 sets and the third time i was strong enough to do 4 sets, thank you Alex!
You, Barbarian Body, and Funk Roberts are my 3 favorite fitness channels.
Thanks Nate!
Workout was awesome! Keep them coming! No nonsense, straight forward and effective!
That’s the goal Laura thank you! 😄
Love that you don't just show us how to do it but you also do the workout with us! Really helps motivate me to keep up!
Just discovered your intense dumbbell workouts. Gonna start to do each of them once a week and hopefully get ripped by spring 2021
Yes jack!! You will! More dumbbell work coming soon 😄👊💪
@@AlexCrockford thanks man. I’ve used UA-cam workout videos for a while (mainly buff dudes) but I like the intensity and efficiency of these workouts.
Still doing these weekly. Question: are they enough to make considerable changes by just doing each dumbbell workout once per week? (Chest, back, legs).
Furthermore, should I be doing additional bicep work to achieve some more noticeable “gains” or tone. Thank you for replying - great to get feedback from the person delivering the workouts 👏🏻👏🏻
Haha I’m always here jack 😄💪 yeh for more gains I would also add on extra bicep or tricep exercises or specific arm days. Will film some more arm workouts for you soon! 😄💪
how can i progressively overload this routine
Please reply
You can add sets and/or weight
I literally only feel it in my triceps and I don't know what Im doing wrong
If i want to build my abs when should i train it??if i used the push,pull and legs schedule?
You could add them in at the end of those workouts!
You can add them in the end of your workouts or just your leg workouts but i personally wouldnt recommend training them over 10 minutes
@@AlexCrockford if we do abs workout every day, then the core muscles will be having no time for recovery.
@@hardarassingh934 Our core responds best when trained regularly with short but intense workouts. Unlike the rest of the muscle groups you can safely train them everyday.
Had to switch to different exercise on dumbel fly cos my dumbels to heavy. Tough workout. 💪😅
U can do dumbbell pulloever. It is good for back and chest. But you need a bench sadly.
but u could improvise somehow. If u have a couch u could do it, just look it up and see a tutorial cus u could damage spine easily
Cheers good shout i do have a bench 👍👍
Thank you Alex, I'm not the strongest even though I feel I should be. I often discourage myself working out, but your videos and your pep talk kept me going, and you're right: NEVER REGRET HARD WORK
I just know already tomorrow i wont be able to lift a pen 💀💀
Haha good luck mark!
How many kg did you hold bro.
great video👀!! imma need to try this.. just found your page, hope we can show luv 2 r channels🙌🏽💕
What do you think guys... If I do this video, the push & leg one doing them 2x a week (Push Pull Leg Push Pull Leg REST) it will do something?
So I've had a back injury 2 weeks ago and i still somewhat feel the pain but just slightly is doing the workout safe for me or should i do something else
Thanks for this Alex! Started back after a few days off.. man this was a great workout! Keep them coming. 😅
Jeff well done Jeff keep at it 😄👊
Still one of my fav videos on UA-cam. Amazing stuff mate!
Thanks Ryan 👊
So its 3 sets for each exercise right?
Great video. I appreciate that you do the workout throughout the video without any cuts, it shows that the workout is tough for you as well. Somehow, it makes me (a mere mortal) feel better about struggling through some of your workouts. Thank you, keep up the good work
Thanks Alex I was feeling the burn after this workout and your Abs workflow.
Thanks Matt keep going ☺️👊
Thanks I only have 25lb dumbbells and it was good
Jeez that was something , i just Did a 4th round and i can't hold my phone wirhout chaking ,thanks man
Haha well done buddy! Keep going 😄👊
Netherlands shut down the gyms again. Gotta watch this vid
Good stuff, thanks for the workout Alex!
What do you eat to stay fit?
Is this workout gonna get me big arms or not because you only did a tiny amount of arms in this workout?
Depends on what your arms are used to. But yes, the arms are working a lot here. But feel free to add more sets on the curls
Alex Crockford 😊
Brutal... Done it twice, Wanted to challenge myself ! Thankyou!
Good work Jack! Keep going 😄💪
I've been doing your push pull legs workout for a month and they are great easy to keep up with and I've never felt better
Keep it up!
Seeking a 20 min just back, isolation/compound type moves! Can't find one. Biceps tired 😂
Would love to see more focused muscle groups using dumbells and bodyweight!
And for the two muscle groups like pulling, compound moves entire workout 😬
New to your channel I am sure there's more to find. Just adding feedback, I'll be sticking around! Just want more variety! And more isolation. 20 mins of all back and all kinds!
Maybe 40 sec on 20 off but 40 sec between sets too.
And for chest workouts, more time between for us who are slow to get the barbell/dumbells on and off floor or bench etc.
I have hundreds of workouts for you to scroll through and try, and plenty of ones you have mentioned here. But don’t worry, I’m adding workouts all the time so keep a lookout. Keep going buddy 😄💪
Powerful stuff bro!!!💪🏾👊🏾. Thanks for this one!! The pump is real
The pump is serious with this one!! ☺️👏💪
Show off that awesome back and those incredible shoulders! Looking really good, Alex! Beautiful spring day!
Hey man i have a question why is it time based and not in reps
Hairdo and beard suit you well!
The best workout ever thank u♥️
I've been struggling with back because only just started doing it, this is the best workout
I did a great chest/shoulder workout of yours on Friday. I felt confident and raised my weight load....but wasn't mindful getting up while holding the new weight...reinjured an old spinal compression from a yoga injury a few years ago...I'm so mad...I workout 6 to 7 days a week, sometimes x2...and now my whole neck and upper back is flared and painful. I did just manage to do this, and just arms yesterday-short abs today, but it just isn't satisfying enough- keeping my spine very straight this was manageable. But I found modifying alternating arms for some, rewinding the video so they're even etc. The pinching of the flyes was iffy.....
Wondering if you can do a workout for upper body that is a) spine/neck friendly b) mix of bodyweight and dumbells c) maybe resistance bands but without having to use a door or wall, and just on yourself (I have them but nothing to attach to)
Also, I have a pull up bar I am dying to use, any chance you can do some exercises/workout using that? Abs/arms...would be so nice to have something to follow along.
You also need more ab workouts with dumbells/ankle weights for more advanced and more resistance! A standing abs, maybe a standing abs/shoulders etc. Would love some combo/hybrid workouts so i can do a one stop shop sometimes! With your style it would be so creative and popular. I really enjoy your commentary-so many channels are follow along now......and I like being led through it....especially on my phone I can't see the screen!
Hi from Canada by the way 🥰 recent subscriber, and I love your channel! I wish I didn't screw my back up in less than a week of training with you but....maybe you have other means I can join in!
Just some feedback for you, not sure if you'll read it.
anyone know if this includes shoulders/traps?
The mid traps will work hard in these rows for sure! But not at the top of shoulders
I just switched to a legs/push/ pull workout and this is what I’m facing today... yesterday’s push workout of yours was the best I’ve done in a long time and MAN i hurt today!
Haha that’s a great sign you pushed yourself well done! Now keep going, coming back gd more and getting stronger 😄💪
Are you able to share the workouts for the push pull routine?
amazing Alex! thanks
bro please help me with what kg dumbells i should buy. 70kg male 5'11 with high body fat
Thanx for the tips bro...
Have you try to use steroid bro?
😮💨 did 2 rounds today.
This is soooo beautiful :))
Another killer workout. 🔥
Good back and shoulder care warming up the spine. Often neglected area and so important.
So should I repeat this exercise for 3 more times ? Like repeat the whole video 3x and also does this work the back ??
Workout felt pretty nice thanks Alex. Also my ex what's to say that you're so hot. For what that's worth.
Jeeez man 4 rounds no way lol. id have to take a full 2 min break or somin.....by round 3 my heartrate was blasted. whew
is it good for 14 year old
I enjoyed this! Thank you, Coach :)
Thankss i've been finding a good and easy pull workout 🙌
nice Alex,,, work some sweat too,,, the lightings though shouldnt be against you,
Can we call this a form of HIRT training
Yes
参考になります！
Brilliant as always got me pumped for the day !
Ads mid workout man? On a timed workout...
No way!! I never set mid play ads up, it must’ve been a UA-cam mistake buddy.
Notice you have a cute little Goldfinch chirping in your garden 😜
(Oh my God I'm a geek 😲)
Haha you’re a common garden bird geek 😆😆😆
1:00 warm up
As I said before that I'm new here and I began to scroll up and finally found this video. One thing that I regret is why don't I found your channel before.. 😭 This is really a good and suitable work out for me.. And it worked for me. Love from Indonesia...
That’s good to hear thank you buddy 😄💪 keep going!
Oh hell yeah
Also watched your dumbbell push exercises video and leg workout video.Is it okay to incorporate these three together into a push pull leg weekly routine? Like Monday-push
Tuesday-pull
Wednesday-Legs
Thursday-push
Friday-pull
Saturday-legs
Sunday-rest
I'm talking about only dumbbell.The workouts in your video.Or do you have any other suggestions for a push pull leg routine with only dumbbells?
Yeh that sounds pretty good 😄👊
I’m turning 15 and got my dumbbells recently and I think by far your push and pull exercises are the best. Through the week should I do push/pull/rest ? Thanks
Push pull legs 4th day is rest ( u can fill in ur abs exercices here) then push pull legs thats a week
Thanks so much you've helped me to get into shape and I feel so much better about myself
is there any difference between bent over row and single arm row? seems like the same thing to me. I can just do bent over row 2 times
You can, and they are similar, however there is a slight variation in the exercise by doing one arm at a time in regards to the single arm stretch and the unilateral / uneven load.
@@AlexCrockford thanks. both hit the same muscles right?
@@Dupamine yes that’s correct
@@AlexCrockford thanks that makes my life easier
How heavy should my dumbells be?
Whatever feels good for you!
This is great workout Alex. Starting training again after a lapse of few years and your videos have me going at it hard again at home. Will rejoin the gym once lockdown allows it. Those flys are tough!!
I hope training is going well? Need any help in the gym? 😄👊💪
👍
Thank you cockford I was motivated by some friends, my bad habits, and two people I idolize. Found your videos and took them as a very good start for me to start being stronger.
Great keep training with me!
2:18
Three rounds this time, next time I will try for four. My arms are rubber! :P
Nice work Melissa! 😄
killed me 💀
Me too 😆👊
You are The Man!!! Excellent workout love the follow along too
finally some natural guy
😄💪💪💪
All those corona Home workouts were starting to be boring. Thank a lot for some inspiration👍
Haha thanks Anna I’m glad you like it 👊😄💪
الله الله مع هالكورونا يالفورما
Did this right after ur KB Video lol. Arms are dead. Think i will do a cardio now.
Hha well done, hope you’re doing well!
I've never been able to do a Bent over reverse fly as my elbows and shoulders hurt and sometimes pop when trying to do those. weird.
I'm the same ik how it feels
Appreciate you Alex 🙏
I really got a huge pump
Yessss 💪💪💪
Can you do a home abs workout.🙏🇦🇱
Is there another workout I should be doing with this for my push day
Yes the whole programme is there in the dumbbell playlist!!
you have a
beautiful body
U r the best
Ur Chanel literally has got everything thing to get lean and muscular
Awesome!! 😄
Great workout Alex really appreciate your videos.
Thank you so much, keep training 💪
I really don’t have much time so what I started to do was increase my wights from 4KG to 13KG and I workout for 5 min only then another 5 of running idk if its as effective but something is better then nothing
When I say I don’t have much time it means I am lazy to busy playing Cold War
Don’t be lazy, get the work done 😄💪
Did this 2 rounds back-to-back for wotd (not becoz it's easy, but after the 1st round, i felt like still "craving" lol). Thanks a lot Coach Alex! #crockfit 💪💪 Question: which one do u suggest, hiit/cardio first before weight training like this, or the other way, weight and then continued with hiit? Thanks!
It’s up to you, but it would be best to do your weights before cardio/hiit
@@AlexCrockford well noted, thank u Coach Alex
I want to do your whole push/pull workout routines but the only thing stopping me is that I have 1 pair of basic dumbbells. Therefore could you advise the best way to do it with 1 just pair? I.e. just go with the light pair but do more reps or go with the heavier pair and do less reps? Some exercises like a flys is going to be impossible with the heavier dumbbell so the former is maybe best? Also I struggle to get a decent back workout with a lighter set arghh. Anyway thanks for any tips. Maybe just go with a weight inbetween >
I would usually go for lighter and get proper time under tension and good reps safely. And then when possible to do heavier sets when there is time
@@AlexCrockford a YTber that actually replies WOW!! Thank you Alex. Keep up all the great vids.
Yo i couldn't keep up by the last round,, still good tho 🤘
Im confused, this push pull legs thing is 3 days in a row targetting diff areas, i thought the idea is you do diff muscle groups meaning you can workout the very next day as you wont be hitting the same already weakened and recovering muscles.. so i did push yesterday and now looking at pull it seems allot of shoulder and tricep work again, which is gonna be tough as mine are already a bit sore from the push workout yesterday? Am i missing something? Should i be hitting each workout less hard so my muscles dont hurt so much for the next one?
Pull is targeted to hit your back and biceps. It involves a little bit of shoulders but nothing major. Check your form and ensure you're hitting the right muscle groups
Happy to help if you wanna get in touch 😄👊
can i ask why both two handed and single handed rows?
.
You do get a slightly different contraction with these two exercises. Also, when you’re at home at exercises variety is a challenge, this is one way to keep increase the volume!