BUILD YOUR BICEPS with Dumbbells in Just 10 Minutes

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  • Опубліковано 23 гру 2024

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  • @MattsAttack9
    @MattsAttack9 Рік тому +9

    Another thing abut this workout is that it tests your mentality. Especially with the final two sections

  • @IAmRC1
    @IAmRC1 Рік тому +1

    Dude, you have killed it. I got a 10kg pair and 6 kg pair and after first set, i couldn't even move 10kg. One of the best dumbbell home biceps workout on yt!

  • @dougschneider8041
    @dougschneider8041 2 роки тому +3

    Alex!!
    I’ve done this workout several times already and like all your workouts this is another great one!!
    I really really love your at home workouts. I get a great pump and feel wonderful!!
    You are terrific!!
    Thanks
    Doug

  • @evelyndeleon9980
    @evelyndeleon9980 4 місяці тому +1

    For a 10min bicep exercise this is good. Thank you.

  • @peterlowres2346
    @peterlowres2346 2 роки тому +4

    Wow only ten minutes and the burn was insane. Thanks for posting Alex.

  • @angrymikko
    @angrymikko Рік тому

    This one of my favourites. Super tough every time.

  • @shadowfox3rd
    @shadowfox3rd 9 місяців тому

    i'm using 10lbs (4.5kg). kept them all the way through this work out. i enjoy using my biceps. thanks for the quick work out.

  • @marionbarnes5978
    @marionbarnes5978 3 місяці тому

    This guy has to be one of the best workout influencers on here. Workouts are perfect and he also shows you how to warm up before you workout. I love it 😊

  • @joyfulk9services
    @joyfulk9services 2 роки тому

    First time watching your channel...been hitting a plateau/boredom with my 3 other channels I follow...
    All the things I complain about (and don't get replies) you happen to not have those issues...
    I complain about too repetitive, no warm up stretches, or warm up is way too long (yours were neither) and always too short of work period and too long of rest, or vice versa (depending on which channel) 40sec on 20 sec off is what I always hope for. A short warm up and cool down, your stretches also very effective, like a speedy yoga series-love that.
    Can't wait to try and explore more my 5 days a week, subscribed! 🥰
    I was looking for one like this though but for triceps afterward- can't find one.
    Did chest and shoulders yesterday and sore, just wanted bicep and tricep today- yours just popped up but I should have searched for a combination I guess! Wouldn't mind a 10 min tricep like this one.

    • @AlexCrockford
      @AlexCrockford  2 роки тому

      Amazing thank you so much for finding me! And look, I’m responding too! Haha 😄👊 keep going and I’m happy to be working out with you! It drives me crazy that other channels don’t coach or have warm ups and have millions of views…

  • @deborahfox9319
    @deborahfox9319 2 роки тому +2

    Thanks Alex, great bicep workout.Defo will be planning this into my weekly routine 🔥

    • @AlexCrockford
      @AlexCrockford  2 роки тому

      Great to hear, keep it going Deborah 😄

  • @AlexCrockford
    @AlexCrockford  2 роки тому +12

    Have a great workout guys! Your biceps are gonna ache!!…. 🤪💪

    • @demarcjw
      @demarcjw 2 роки тому

      Love this routine! :)

  • @pauldickinson8795
    @pauldickinson8795 2 роки тому +7

    Love this one !
    I didn’t know what to start with - so started with 12.5…. Ended on 6 🤣

  • @idhammuhammadhaidar3094
    @idhammuhammadhaidar3094 2 роки тому +1

    That's so awesome Workout Alex🔥 definitely will try It tomorrow on my Workout 🔥💪🏼 Thank you so much Alex!! See you tomorrow 🔥

  • @projectcreation
    @projectcreation 8 місяців тому

    Started with 12,5kg… I had no idea what was coming. lol. Dropped to 10kg and I still couldn’t keep up with your timing…. but I did the whole exercise nevertheless. What a workout! Hard but rewarding.

  • @junitrules
    @junitrules 2 роки тому +1

    Wow its amazing how you can get so much burn in only 10 mins! Started with 10kg and ended up with 7.5kg by the end of the first section. Will definitely be doing this workout often! Cheers!

  • @robkahn8452
    @robkahn8452 2 роки тому

    First time doing it and it was a challenge to keep up, but I'm convinced that staying with it will pay off! Thanks Alex!

  • @kapeo2360
    @kapeo2360 Рік тому

    Whoa, this was good!!!
    I feel very happy woth what I just achieved. This was the first time I did this!!

  • @andytom1731
    @andytom1731 Рік тому

    Absolute bicep killer, 15kg dumbbells was a challenge but loved it. Thank you.

  • @brandonshells8685
    @brandonshells8685 Рік тому

    My biceps are on fire! I enjoyed it! Thank you, Coach.

  • @abdalelahalsoliman3077
    @abdalelahalsoliman3077 2 роки тому

    Thanks Captain Alex the biceps are 💪💪😅

  • @KnightDarkness-bv1ei
    @KnightDarkness-bv1ei 6 місяців тому

    Great work out had to drop the weight down in order to do the last workouts.

  • @johnfisher8602
    @johnfisher8602 2 роки тому

    Just back to it with some light weights and still love it.. Great burner..Give it a go!!😀

  • @nicholaswilson9571
    @nicholaswilson9571 4 місяці тому

    What a burn!! Awesome! Thank you Bro

  • @poliour
    @poliour Рік тому

    used 5kg and could stick with em :) this workout is my absolute favorite as a burn out after upper body day!! thank youu

  • @sunnydave62272
    @sunnydave62272 2 місяці тому

    Very nice workout sir..I love it

  • @simontheplantsman
    @simontheplantsman 2 роки тому

    Thanks Alex, this is smashing my arms! Seeing results in such a short period of time using 8/10kg….superb 💪🏼😊

  • @johnmackinnon9192
    @johnmackinnon9192 15 днів тому

    Started with 5kgs then up to 7.5 with the second set of the first round and following exercises.
    Is there many +55 year old fellas doing Alex's workouts?

  • @tonybutchart-kelly552
    @tonybutchart-kelly552 2 роки тому

    Proper hard work, started with 7.5kg dumbbells and had to drop to 5kg about half way through. Next time I’ll hopefully push through for a bit longer!

  • @man9796
    @man9796 2 роки тому

    Woooow
    Great
    Hard to imagine that a few minutes could burn so.
    Started with 8 and reduced to 5 at the end

  • @cenkelektra6790
    @cenkelektra6790 2 роки тому

    Iam burning. Thank you!!

  • @dantelaw1710
    @dantelaw1710 2 роки тому +1

    That was a gr8 bicep workout! My arms definitely feel the burn 👍👍😁 Perfect!! I like the video

    • @AlexCrockford
      @AlexCrockford  2 роки тому

      Good work Dante, keep coming back to it 💪

  • @coachtito
    @coachtito 2 роки тому

    Great biceps workout. I enjoyed it. I trained with a pair of 6 lb dumbells, enough weight for my skinny arms.

  • @johnfisher8602
    @johnfisher8602 2 роки тому

    Love this one as a daily finisher... 💪💯

  • @luispatricio3884
    @luispatricio3884 2 роки тому

    That´s a good one, Alex! Thank you mate!

  • @chavvy28
    @chavvy28 5 місяців тому

    Just finished your shoulder blast followed by this 🥵 can’t even pick my child up! Thank you for your content Alex!

  • @matekovacs8343
    @matekovacs8343 5 місяців тому

    Alex, you are killing me, in a good way :D Thank you for your videos!

  • @elvisching3868
    @elvisching3868 2 роки тому

    Tks for knowledge

  • @indikabandaramudiyanselage7774
    @indikabandaramudiyanselage7774 2 роки тому

    Thank you very much handsome man. love from New Zealand. I use 5kg dumbbells

  • @ghostgummybears
    @ghostgummybears 2 роки тому

    Great workout!

  • @man9796
    @man9796 2 роки тому

    Thanks Alex
    How many calories do u take to stay in shape?
    And do u do workout everyday?

    • @AlexCrockford
      @AlexCrockford  2 роки тому +1

      Around 2600, and I take some rest days ☺️

  • @riccardodeangelis2806
    @riccardodeangelis2806 Рік тому

    Effective biceps workout. I used 10kg to perform the first three sets and then for the zottmam curls I dropped the weight at 8kg.
    The isolation final set really burned

  • @zaghull_akmar
    @zaghull_akmar 2 роки тому

    im gonna try this soon 💪🏼

  • @brandonself5477
    @brandonself5477 Рік тому

    Do u ever do mace work

  • @brandonself5477
    @brandonself5477 Рік тому

    Love the 10 min bicep

  • @GregSwalesPhotoArt
    @GregSwalesPhotoArt Рік тому

    This was amazing

  • @chapletgymworkout
    @chapletgymworkout 2 роки тому

    Omg boss where did you get this kind strength from that’s gy

  • @indikabandaramudiyanselage7774
    @indikabandaramudiyanselage7774 2 роки тому

    I have been doing workouts with your videos and now I alternate 5kg and 10kg

  • @shadowfox3rd
    @shadowfox3rd 9 місяців тому

    so, i decided to do this workout 2nd, after
    20 MIN ARMS WORKOUT | One Dumbbell ONLY! (Biceps & Triceps Killer!)
    using my 10lbs through both workouts. first workout was decent, but by the finisher of this one, man my biceps were screaming. they feel good though. fatigued, and sore (in a good way) but man they feel good.
    as Schwarzenegger once said "I'll be bak."

  • @DeepakKumar-gm2fh
    @DeepakKumar-gm2fh Рік тому +1

    A great workout to start the day 🥵🥵.
    All Keep going 💪💪
    -CHENNAI,INDIA

  • @indikabandaramudiyanselage7774
    @indikabandaramudiyanselage7774 2 роки тому

    love from NZ

  • @jonylawson73
    @jonylawson73 2 роки тому

    Managing 12.5 for first 3 quarters then down to 6 ..sweet baby joisus ..what a burn

  • @DarkenVampirDragon-x3u
    @DarkenVampirDragon-x3u 4 місяці тому

    Great workout, I started with 10kg dumbbells but dropped it down to 6kg dumbbells. That last one was a lu-lu.

  • @paulsummerell8769
    @paulsummerell8769 Місяць тому

    Excellent workout, Cheers Alex. 5kgs throughout and now my arms feel like noodles haha

  • @adammcwilliam6012
    @adammcwilliam6012 Рік тому

    I started and stuck with 12.5s throughout, had to keep having 2 or 3 second breaks tho as I’d reach failure 😂😂 great arm pump tho, feeling the burn

  • @bramastaasus3981
    @bramastaasus3981 2 роки тому

    terimakasih Alex 💪😃🇲🇨

  • @s1nf00l.
    @s1nf00l. 2 місяці тому

    I'm gonna do this every day for the next few months, between my 2 jobs 😂 Did it with 8lbs today, got all the way through, I think next week I'll use 10lbs

    • @s1nf00l.
      @s1nf00l. Місяць тому

      It's only been a week and I've already had some progress and growth!

  • @da5349
    @da5349 Рік тому

    Ollie is 🔥

  • @jonylawson73
    @jonylawson73 2 роки тому

    How many kgs are you using ?

    • @AlexCrockford
      @AlexCrockford  2 роки тому

      8kg!

    • @jonylawson73
      @jonylawson73 2 роки тому

      @@AlexCrockford thanks..and thanks so much for your dumbell workout did the complete body kettle bell three times a week for 6 months ..absolutely transformed ..now onto dumbells ..thanks again !

  • @jmb7120
    @jmb7120 2 роки тому

    Wow quick but so effective…

  • @dirksdiamonds
    @dirksdiamonds 10 місяців тому

    12.5 all the way through, but it was a NIGHTMARE. Form may have took a nose dive towards the end! I couldn't hold out for that hold at the end, 3 5-10 second attempts there. I've only got 12.5s which, for this, are clearly all that I need at the moment!!!

  • @martinshields5673
    @martinshields5673 2 роки тому

    Weight?

  • @caugustofflorian9281
    @caugustofflorian9281 2 роки тому

    Porfavor subtítulos en español , me gustan mucho tus videos , sube rutinas de ejercicios para maza muscular .

  • @abdalelahalsoliman3077
    @abdalelahalsoliman3077 2 роки тому

    🙁🙁🙁 Wow, It is a nightmare at 10 mins but in real life, especially last 3 mins, I am using 8.5 kg and thanks for that awesome workout , biceps are pumped up 💪😄 and happy birthday to you Captain Alex 🎂🎉🎊

    • @AlexCrockford
      @AlexCrockford  2 роки тому +1

      Haha ouchhhhh!! Keep doing it to build up those biceps 💪

  • @MattsAttack9
    @MattsAttack9 Рік тому

    I've been doing this for about a year now, using 7kg. Very testing each time

  • @jeanlouisdomeniconi8403
    @jeanlouisdomeniconi8403 2 роки тому

    Hi Alex, I just finish your workout, and I would like to thank you so much. I am wet but I go to the end. 💪😜

    • @AlexCrockford
      @AlexCrockford  2 роки тому

      Ah thank you for working out with me! 😄👊

  • @bladepfeifer1399
    @bladepfeifer1399 Рік тому

    I was doing 20 lbs and at the end with the 60 second circuit I had to switch to 10 lbs 🥵

  • @hanson9441
    @hanson9441 2 роки тому

    arm day let's go

  • @thiagoalmeida3105
    @thiagoalmeida3105 2 роки тому

    5 kg

  • @adammcwilliam6012
    @adammcwilliam6012 11 місяців тому

    Thought I’d give it a go with 15kg dumbbells will say tho I did keep having to drop them for a couple seconds, and pause the video at the rests for a little extra break😂😂

    • @AlexCrockford
      @AlexCrockford  11 місяців тому

      Haha well done Adam! 😄👊💪🔥

  • @jackboyall273
    @jackboyall273 10 місяців тому

    5kg

  • @yummyummy8662003
    @yummyummy8662003 2 роки тому

    Started 10kg, ended with 6kg😀

  • @Gilborges27
    @Gilborges27 2 роки тому

    Start and finish with 6kg

  • @gaynorhalford73
    @gaynorhalford73 19 днів тому

    5kg on each arm and it hurt just a bit lol :))

  • @JohnJohn-pp6iw
    @JohnJohn-pp6iw 2 роки тому +1

    The general gentle taste internationally check because straw inexplicably pine on a truthful bongo. little, chunky cheek

  • @johnkid2007
    @johnkid2007 10 місяців тому

    5kg