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This no repeat bicep blow up includes wide curls, cross body curls, palms up curls and my favourite; hammer curls!! Along with variations of curls, there is tempo & range of motion variations and isometrics to really require a lot of work on the biceps!
For this bicep workout you will simply need a pair of dumbbells!
The dumbbells I am using are 8 kg each!
The timer will be on for 40 seconds of work with 20 seconds rest!
PALMS UP BOTTOM – TOP – FULL RANGE!
PALMS UP PULSES
PALMS UP FULL RANGE!
PALMS UP CURL TO WIDE CURL
WIDE CURL HOLD (curl on beep!)
WIDE CURL
WIDE CURL TO CROSS BODY
ALTERNATING CROSS BODY
ALTERNATING CURLS
PALMS UP TO HAMMER CURL
HAMMER HOLD w/ OPP FULL RANGE!
HAMMER BOTTOM – TOP – FULL RANGE!
HAMMER CURL!
HAMMER CURL HOLD!
1 x DUMBBELL HAMMER CURL
2 x DUMBBELL HAMMER CURL!
Curls can definitely be ‘easier’ if you just want to get the dumbbells up! But sun or really make your biceps work hard! Keep elbows in close, and slowly lower the dumbbells with each full rep!
My biceps were totally pumped after and as you can see in the thumbnail! My arms do not remain like this as this is due to the exertion on the biceps leading to increase blood flow!
Definitely chasing a pump today!!
I’m sure you’ll smash it!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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Caroline Girvan
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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.
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Some people take a 15 minute smoke break at work. I took a 15 minute @Caroline torture break! Thank you Caroline for making these amazing, and short sessions. You ARE the best fitness instructor on YouTube.
Had to revisit this wee gem and it was a good as I remembered. The Biceps are exhausted in 15 mins and I just love how they transistion from one set to the next.
LOOOOOOVE THIS ONE!!!
Caroline. Thanks for another great workout,!
I do all the dumbbells with kettlebells instead so you really work those muscles that grip….killer
Well , I thought i was going to bail 1/3rd of the way through but kept going. A testament to Caroline and her workouts. Well done !
Which dumbbells you use ?
Your smile give me motivation…
Wakes you up in the morning!
You're so right- can definitely feel the heat coming from the biceps! Love it! 💪🔥
I love the beginning music. It's very welcoming. 💖
I had to grab lighter weights at 70%. So new challenge for me is to accomplish the whole workout with the heavy weights.
Great workout! I'm only wondering why I shine brightly like some oiled potato after 50% while you look completely dry?! Another proof that you are probably not human 😉
Awesome arm workout
this might of been my favorite bicep workout ever!!!
I'll never be able to match your weights, but i sure try! Loved it!
I love this workout. Since it is all standing, I can do it while I'm on my stationary bike.
Needed something quick & effective and this hit the spot as per usual!
I almost had a panic attack thinking I wouldn’t get a workout in today.. but then I saw this and it was perfect!. Squeezed it in beautifully while waiting for dinner to cook .. I love the huge diary of choices of time and body parts!. What an absolute legend 🥰🥰🥰🥰🤩🤩 💫
👏👏💯💯