BICEP BLOW UP - Biceps Workout at Home with Dumbbells | No Repeat

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

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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

[Mel]

Im 13 years old and I started out using 5lbs and now I use 15lbs! Thanks so much Caroline!!!

[kaseywhite]

Hello Caroline. I’m a 59 years young woman who was a personal trainer in the past. I haven’t worked out in some time, and I no longer belong to a gym. I decided that I was going to start with a full body dumbbell workout and I thought to look on YouTube for some guidance and support, and I found your video. It was great, I’ll be tuning in and working out with you. Thank you!

[phyllisgrellman]

Second time this week. I can’t feel my arms. Am 77 years old & still going strong. Keep them coming Carole.You’re adorable

[Brigsam]

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.

[nehab]

omg this workout and infact all her workouts are bomb are lit af especially epic 2 and epic heat we all love you caroline grivan our queen and i would like tosay how freaking lucky her kids are that they got a supermom and ofcourse the best trainer in the world wish u all the best for u live and lots lots lots of love from india u are the inspiration for so many u are changing lives we love you

[michelebrown]

You are a picture of health chiseled muscles and glowing skin…what an inspiration

[samanthaturnbull]

my mum said what are you doing that for?, girls dont have biceps . Well mum Caroline does and she looks amazing .

[karenwestfall]

Yes OMG for sure We (husband and I) are loving these workouts .The Canadians are going crazy for Caroline Girvan you make our lives so exciting to workout everyday and your music Rocks!!!! Love you Caroline for everything you do we love your passion .

[leighbee]

These short and sharp workouts are the bomb. I can only train in my lunch hour so they are perfect. I follow up with a stretch routine and I’m good to go! Thanks Caroline for catering to all of us!

[Lucycote]

When you’re about to blow up your biceps 💪🏼 and it’s so exciting!!! Thank you Carolina for all you do! I used to follow so many other trainers on YouTube but when you came into my life I don’t need or want any other! We love you!

[TR-ochh]

Been using Caroline’s workouts for about 5 months now, I’m 14, I started using 5lbs and now I’m on 8lbs! Thanks so much ❤❤

[gchrissaenz]

Wow, my arms are noodles now. I did this workout with the 15-minute Tricep back to back. Thanks to Caroline for her channel, expertise and dedication. Made a huge difference in my life. I get a kick how sometimes she works out with no shoes on and I think, “I fear that I would drop a dumbbell on my feet.” Than I realize that shoes wouldn’t make much a difference in protection if that happened. Anyway, Caroline, keep giving us these kick-butt workouts.

[karena]

I would love to see behind the scenes of Caroline's workout equipment and outfits. I bet it's perfectly arranged and looks like a display in a museum. Such a gift to train with CG and all of you.

[melbazulueta]

Alright yeheyyyy another 16 minutes let's get it on. Thank you our Queen Caroline ❤️❤️❤️😘😘😘😘

[DOSEMENTALHEALTH]

I’m 57 and found this the best dumbbell workout by far. Beautiful production, clear info, love the preview and meter bar. Thank you

[kokerakiii]

What a blast!! Just threw this at my favourites! Have a great weekend ahead everyone!! 😘

[repulsivegravy]

I love her workouts so much. I lost almost 40lbs from just cutting back sugar and calories and following her workouts. 🥰

[SxyAssMarin]

I told my husband he’s doing this workout with me, he said “ok, sure!”

Half way through the workout he says, “ She’s insane !” (I just smile 😊).

At the end he says, “F this!” 😂 😂 😂

Ahhh, this was amazing. Thank you Caroline!!!

[donnadavie]

Great routine. I used three different sets of weights to be able to get through it 8kg 6kg and 4s. Got a long way to go before I can use just 8kg. But done it. Thanks Caroline

[bensalmond]

Can't go too heavy with this workout because the rest times are so short but damn it burns and gives you a great pump. Thanks for a great workout Caroline