20 MIN ARMS WORKOUT | One Dumbbell ONLY! (Biceps & Triceps Killer!)

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Follow this workout to build muscle in your arms (biceps & triceps). All you need is one dumbbell and 20 minutes. Have fun, work hard, and comment how the workout goes for you!
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00:00 Intro
00:15 Warm up
01:48 BICEPS
12:00 TRICEPS
21:45 Stretch
23:30 See ya later!
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#Fitness #Workouts #dumbbellworkout #onedumbbellonly #biceps #triceps #armsworkout #dumbbellarmsworkout #buildmuscle
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DISCLAIMER: Alex Crockford and CrockFit Limited strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge Alex Crockford and CrockFit Limited from any and all claims or causes of action, known or unknown, arising out of Alex Crockford and CrockFit Limited negligence.

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Опубликовано:

26 июн 2023

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Комментарии : 373

@AlexCrockford Год назад

My arms were PUMPED for days! What about you? 🔥😅💪

@paulgiles5492 Год назад

break more sweat best seen.

@frankq.6124 Год назад

Respectfully what is the benefit of 1 dumbbell workout over 2 dumbbell? I assume everyone has more than 1 dumbbell available to them. One dumbbell would seem less inefficient and require more time/reps to complete.

@AlexCrockford Год назад

@@frankq.6124 yes these workouts are mainly for people who have one dumbbell. You’d be surprised, many people only have one dumbbell, or one dumbbell of each weight anyway!

@theanonymoushelpline7248 11 месяцев назад

Omg My arms hurt! I’ve never felt my triceps before! Im a woman and I’m trying to tone up my arms. Will this help tone them? Because it sure in the heck hurts. It’s the muscles that are sore. How many days should I rest? It’s a damn good workout!

@theanonymoushelpline7248 11 месяцев назад

@@frankq.6124 lol I only have one 😂

@Maya45344 11 месяцев назад

I'm a 13 year old girl and I managed the whole workout! But man it was hard! I used a 4.5 kg dumbell and nextime I'm aiming for 6kg. Thanks so much for this workout, I spent ages trying to find a good one with just one dumbell.

@vextura7556 11 месяцев назад

Hey I’ve been using one dumbbell only for 3 months now and it’s been great. I know some videos where they target different muscle groups with only one dumbell (I searched for a while but I found someone who covers every muscle group). If you want I can send them to you.

@gvrifiedsci7315 11 месяцев назад

This is something very awesome to hear! Tho, do not push too hard at first. You are very young and this workout if done too intensely (or any workout whatsoever) can provoke damage to your arms. Even unfixable at your age. But of course! If you feel good and not hurt then keep going young fellow!

@iliveoffofdarkhumour6351 10 месяцев назад

@@vextura7556 please share

@UnUsless 10 месяцев назад

@@vextura7556mention me on that vid

@wethebest12341 10 месяцев назад

thats one way to flex on us

@hiteshsethi8779 Год назад

Thanks Alex - another super useful workout!

@eddyokpako6031 8 месяцев назад

This was fire,true definition of killer workout. Amazing stuff 🔥

@damiendundee3088 8 дней назад

Great workout video! ❤definitely will be supporting!

@Zirkusman 7 месяцев назад

Thanks for the video!

@azaraen4448 19 дней назад

Alex, your videos are truly inspiring, keep it up man!

@lailahabibi9186 3 месяца назад

That was a great workout! I could really feel the pump in my biceps.

@aqwvxvv 26 дней назад

thannk you for this workout day 1 completed thank you alex

@ericglaude4953 Год назад

thanks Alex for this great arm pump. I was not feeling like a full HIIT after trading hard all week, but this workout was perfect and focused and what a pump too. I started with 15lbs, but to keep form I dropped to 10 and it was way better. I am a true believer in form after many years of trying to convince myself that you go heavy or go home. Well I am home now and I feel a whole lot better, injury free, and best of all I have the privilege to have your training and workout with you to help me progress.

@AlexCrockford Год назад

Well done! Great to see 😄

@kiaanharripersad3838 7 месяцев назад

Man that was a killer! My arms are sore typing this lol. Thanks Alex for this workout, definitely gonna be consistent with it 💪💪

@Addy-xq6rp 2 месяца назад

Thanks bro, loved it. Been doing this workout Every alternate day, it is showing results. ❤

@user-tm7rn9hf6z 6 месяцев назад

This is what we called a killer workout. Thanks!

@dillangass9031 Год назад

Used a 15 lb kettlebell throughout. Pumped!

@Tamrungchanel Месяц назад

very detailed in each movement, I like your style of instruction

@tyl3rdabest702 11 месяцев назад

Alex i just started working out again and i just wanna say thank you so much for posting these wonderful and helpful videos Wish you the very best

@AlexCrockford 11 месяцев назад

Wahooo so glad you liked it well done! Keep going with me 😄👊

@mr.action0 4 месяца назад

Im a beginner, just started, i have 2 1.5 kg dumbells, but they were light work, so i just held both in one hand(theyre small) and tried your 1 hand workout, ooohhh, it was hardd specially for my left arm. Managed to get to the triseps kickback, but ye, after that, it was too much, ill keep trying tho!. Thanks for the proper workout, and the way you kept me going with your words, and the proper postrure, and how im supposed to hold it. Thank you!!

@jeanlouisdomeniconi8403 Месяц назад

Bravo, mes bras explosent. Merci de partager ces exercices 👍

@rolywoods3157 11 месяцев назад

Hi Alex - another great follow along workout - just what I needed today. Thanks! Roly 🙏🙏💪💪

@AlexCrockford 11 месяцев назад

Great work Roly, so happy to hear that!

@dougschneider8041 Год назад

Great workout,Alex. I’m 70 and I started the workout today for the first time with 15 lbs and after the biceps I had to drop to 10 lbs. killer!! My arms are pumped and tingling!! Really like this one a lot! Good workouts generally and you’re fun to workout with!! Thanks so much for posting all these. You got me through the pandemic and onward. Xo

@AlexCrockford Год назад

Ah thanks Doug!! So happy to hear that keep going 😄💪🔥

@JustALuxembourg 7 месяцев назад

Thank you so much I found some used for my 45lb weights now they are starting to feel light thanks but I think starting with triceps work better idk

@SleepyGorillaMuseum 4 месяца назад

I came here after completing your Dumbell Arms Blast video with 15lbs (6.8 kg) because while it was a good challenging pump, I felt I had more in me! So I also did this single dumbbell video, also with 15lbs. Oh yea my triceps gave out by the end. Progress has seemed slow but I know 3 years ago when I found your videos I could barely complete one video with lighter weight, so thanks for being a factor in my strength progress!

@HaashimKholil 2 месяца назад

Hi Alex. I used a 7.5 kg dumbbell. It was hard.Thanks you so much man. ✊🏾

@zxccbnmas 24 дня назад

Thank you. Good guide.

@88fadwa Год назад

Great workout! Please do more long dumbbell workouts videos for chest 🌹🌹🌹🌹🌹🌹🌹

@vivekkanneganti9093 6 месяцев назад

I barely made it out alive after using a 25 pounder, this really gave me a pump I haven't felt before. This was amazing, thanks so much!

@user-xw9ob1kv4c 6 месяцев назад

It's awesome I must say, I really enjoyed this 🤭

@marianaberger2629 9 месяцев назад

I was sore for 3 days after this workout! It seems easy but it really works your biceps and triceps 💪🏻

@Edward_Hyde_1886 Месяц назад

ikr i felt like eating a ham berger after this

@BananaXh 11 дней назад

Very nice workout the triceps was so painful but the workout is still great

@namelastname8427 9 месяцев назад

Thanks so much for the one dumbell vids! The key to actually doing workouts is lowering the barriers to doing them. I've been dragging my feet on buying a dumbell set because "they're expensive, if i didn't use them they'd just be clutter in my room" etc, and going to the gym is intimidating and time consuming. But there's this thrift store I go to all the time and for weeks this one 4kg dumbell has been there and one day I just decided to buy it, hoping somewhere out there were videos like these on what to do! Now I have the convenience of working out at home while watching lectures for university, without the pressure of buying new equipment or making my own routines. Win-win!

@AlexCrockford 9 месяцев назад

This is music to my ears. Thank you so much and well done, keep going! 😄👊

@Lonelyraven94 7 часов назад

Thank you

@tumelomohale9766 3 месяца назад

Loved your emphasis on slowing down, posture and controlling the reverse movement. Definitely gonna do more of these. I look and feel great. Started with 11kgs, has to bring it down to 7kgs 😅.

@AlexCrockford 3 месяца назад

Great, keep going! 💪

@lordaryan8287 3 месяца назад

Thank you for making such a great video for those who only have one dumbbell I appreciate it a lot It was absolute fire and my biceps and triceps are pumped af

@AlexCrockford 3 месяца назад

Great 😄💪

@otakisenpai8377 10 месяцев назад

How to avoid sores and getting dino arms ? Edit:NGL I'm already on a 4 day streak The proper technique and stretch helped me a lot in avoiding the Dom problems also the recovery is fast after getting that muscle sores and little contraction, now I'm already on the grind again on making improvements My routine are my usual Crockford Workout vid like the HIIT 25 min One db Chest workout One db Shoulder workout One db Bicep workout

@Leo_Richie 5 месяцев назад

Thank you thank you thank you first time ever using this routine trying to turn my life around I’m currently 5 foot 11 340 pounds and I’m using 25s for this workout. How often should I do this out a week

@Xottic42 3 месяца назад

im 15 and i have been doing this with a 30 lb dumbell and grew my biceps by 5 inches went from 10 to 15 thanks for the video

@pathmaram Месяц назад

Thankyou ❤❤❤

@andrewribeiro7716 Год назад

Doing this after the shops Alex. Looking forward to it. A

@AlexCrockford Год назад

Enjoy it Andy! 😄👊🔥

@GetBackToWork_STAYHARD 3 месяца назад

Amazing workout! Im pretty sure you did one dumbell workout for most muscle groups but could you possibly do legs pls?

@A-necron 2 месяца назад

15 and using a dumbell with 4.5Kg on each side. just wanted to say thanks dude, ive been struggling with how to order everything and these videos have helped me alot 👍

@knowledge_93 29 дней назад

Thanks for the workout alex i started with the 20lb dumbbell then when it got a little harder switched to the 12lbs. Great overall workout though fam. Would highly recommend

@Trevors_small_engine_repair 6 месяцев назад

The feeling after getting a good pump is like nothing else

@ArtifexStilus Год назад

Great workout! My arms feel burned after it. Yours trainings and channel are the best on youtube no doubt.

@AlexCrockford 7 месяцев назад

Really appreciate that thank you!

@linaindrawati5449 2 месяца назад

Ty from Indonesia

@johnziyadeh5489 9 дней назад

Used 7kg weight. I'm a 17 year old male. Thanks so much for this great workout! Loved it!

@tonman123 4 месяца назад

Thank you so much for this video! I have been struggling to workout recently but this is a perfect workout for me! About how often do you think you should do this workout? Would 5 days a week be the right amount?

@johndutaro7220 День назад

Wow the best

@Deadfoot-Dan 7 дней назад

I used a 25 pounder, which is 11 kilos, a bit too much and I had to stop early on each set, but I will work my way into following your time before I buy a lighter weight, I'll get there. Great exercise for ones arms, this is a keeper.

@chicorepique1306 2 месяца назад

Niceee I feel the burn 🔥🔥

@kpop_addictedd 6 месяцев назад

I'm a 13 year old and im a beginner and Im using 2kg but seeing other people and also you with 8 KG is crazy to me like the workout was really good Im good with 2kg and I'm also gonna be very consistent with my workout, thank you Alex!

@aqib3167 Год назад

Great workout! Please do more 1 dumbbell workout

@AlexCrockford Год назад

I have lots of one dumbbell workouts already, but don’t worry I’ll keep doing more 😄👊

@pedro199512 18 дней назад

That’s amazing one! Just used 6kg! Love it? Thank you! Alex, once a week is enough doing this work out?

@wandawijaya2974 5 месяцев назад

thanks bro....!!!

@dcorngaming7885 Месяц назад

Hey, how often should I follow these preps for the biceps and triceps in a week, and If i only do these workouts that you guided us, will the result be quite obvious like yours? I'm looking forward for your answer❤

@syahmiazizee 5 месяцев назад

im very beginner soi use 5kg, i felt like puking during the triceps part but the rest/stretch on all fours after that workout made my sickness go away :) thank you Alex! my arms feel pumped rn!

@Nathanisco36 3 месяца назад

I almost puked too😂

@TheCleverStar Месяц назад

I’ve been searching for a workout like this one for so long, I tried the workouts of many other people like Chris, Mak Posternak and many other athletes, but none of those were as effective as this, if we did this with two arms both our arms would have gotten fatigued and we wouldn’t be able to increase the number of sets, doing it with one arm is very effective. Thanks for this amazing content!

@AlexCrockford Месяц назад

Thanks!! Keep coming back 😄💪

@ezotic1093 8 месяцев назад

13M. Loved this workout, going to try do it (or another one from your channel) every day. I used 5kg for biceps and 3.5kg for triceps. Ill try to increase triceps from 3.5kg to 5kg sometime in November. I will definitely be coming back to this one! But for now, I am WRECKED

@AlexCrockford 8 месяцев назад

Awesome well done!!! Keep coming back and let us know how it goes 😄👊

@gameover2983 3 месяца назад

I was using 15 kg and it was a good exercise so thank you for this.

@kKcwetok 9 месяцев назад

oh hell nah, this is too good with 8kg dumbell, thank you so much, Im really proud of myself, because a didn't even stop.

@austinwilliams5223 8 месяцев назад

I've been out of shape for a while and this video is really helping even tho I am taking about 10 sec breaks

@AlexCrockford 7 месяцев назад

That’s good, keep going!

@ClipzVR102 6 месяцев назад

Today I just tried this work out with a 10 pound dumbbell (I’m 10) and it was really hard but I pushed through and only took 3, 2 second breaks I will be consistent and will update everyone every day❤ Day 2: today I did it but used 5 pound for the triceps but 10 pound for biceps

@RicardoGaviriaF 10 месяцев назад

De nuevo, Gracias.

@ZuzuFragrance Месяц назад

Hi Alex I’m a 16 yr old Australian boy and your video has been motivating me to workout every day, I have never been missing out on a single day, my arms are growing so fast, I’m using 10kg and at first I could only do half the workout now I can do the whole thing, thank you so much for the videos, much appreciation 🔥🔥

@SigmaShrek69 Месяц назад

Wow thanks! I’m 12 and a boy and did this with a 5 kg dumbbell and I’ve been managing to do whole thing! I’ve been doing this at school during my lunch break and I’ve seen a huge improvement. I also win every arm wrestle now which is cool. Anyways thanks for the help and I’m gonna do this everyday till 2025 and then a harder workout after

@shawnzt4782 Год назад

Hey Alex! Even though I have more than one dumbbell, I wanted to try this workout and man, I FEEL that arm pump, and I feel sexy! I used 15lbs for the biceps and 12lbs for the triceps. Thanks for another great workout Alex 😄🥰

@AlexCrockford Год назад

Absolutely EPIC! Love that well done 😄💪

@shawnzt4782 Год назад

@@AlexCrockford Thanks Alex! You're a gem :D

@MrNikita Месяц назад

Hi Alex! Just started today. I am at the very beginning, so I started with 3kg dumbbell (will be increasing the weight when it's time). Pretty hard for the first workout, especially left hand (looks like the triceps ain't well on that side). But felt great! Thank you so much. Ho often will you recommend this workout? Everyday or every alternate day? Thanks again!!!!

@Babafingow 4 месяца назад

Mine was 8kg as well thanks for your great workout

@healthylifewithnature4587 13 дней назад

I’m Sri Lankan . I tried it. At the beginning it was soooo hard . But now okkk. And have good results ❤❤❤❤

@DeluxeFlame 4 месяца назад

wow, those twenty minutes were quick and intense! Thanks

@AlexCrockford 3 месяца назад

Well done 💪

@aveg7899 2 месяца назад

The 1st n 3rd tricep exercise was a killer. I was using 5kg weights but switched to 2kg for those. But will get to 5kgs 😊. I'm a 56 year old woman aiming to get fit. These were good. I definitely feel the burn.

@gvrifiedsci7315 11 месяцев назад

Well done.

@brandonshells8685 Год назад

My arms are burning! I used 10 lbs throughout the workout and I used 5 lbs for the last finisher! Thank you.

@AlexCrockford Год назад

Epic work well done 😄💪💪

@zenithmushroom3393 10 месяцев назад

I can already tell I’m gonna be sore tomorrow!! I only have 10 lbs but I might drop down to my mom’s 6 lbs for the triceps, the workouts I’ve followed up until now haven’t been giving them enough love! My chronic pain has taken a turn for the worst and I can’t walk without my cane right now, so lower body and cardio workouts are out off limits for me until I can afford surgery. Until then, I’m gonna focus on getting a really strong upper body! I’ll be the walking version of “don’t skip leg day!” Lmaooo

@otakisenpai8377 10 месяцев назад

Yes The sores are inevitable and will get dino arms, but if you have tips pls do tell

@ericm_alvarado 11 месяцев назад

That was good

@Al2288al 4 месяца назад

Hi im 15 years old and i did this whole workout with a 25 pound dumbbell and i really felt the burn in this workout 🔥🔥🔥

@angeljosi7774 2 месяца назад

Wow good job! I'm turning 16, and I couldn't even finish this whole workout using a 10 pound dumbbell 🥹

@Chris-eh4or Месяц назад

I'm using a 25 I'm almost 40.. and struggled to do whole video but I mixed it up and made my own routine.

@yumeko3731 4 месяца назад

I have been doing exercise(abs)for like 1months and now I'm gonna try this one also , SO ABOUT HEALTHY FOOD,what types of food should i eat and avoid?anyone help me with this.please

@Dave483am 5 месяцев назад

Started with 20lbs and had to drop to 10lbs to finish in good form. Going to buy a 15lbs this week.

@riveralvaro3199 9 месяцев назад

Great workout got me pumped and my arms burned

@Hyper0brawl 7 месяцев назад

In one word your workout is -Amazing Today was my day 1 I did this with a 5kg dumbbell...it felt soo good while doing this early morning.. Now my both biceps and triceps are paining(yea it will its natural) but that pain is what makes us stronger I will come back everyday(3thrice a week) 💯💯💯

@AlexCrockford 7 месяцев назад

Great job!

@user-yr4jp4fs3e 9 месяцев назад

I am 14 and im using 3kg this itself really game me the pump also can you give some tips for teens to build muscle

@VDGOAT3 Месяц назад

15 yr old, I only have access to a 5kg dumbbell right now but looking forward to working out more. I’ve been training my biceps for 6 months but it’s usually here and there so this workout helps a lot! Just a question how many days a week do I do this ??

@emmanuelcuc6061 2 месяца назад

Your the best est romina im using 15 wondering why its so hard

@thewizard996 6 месяцев назад

It's prolly late to comment but I just want to say this was the best workout that worked my biceps and triceps really good,I was sweating intensively. Thank you and I love your videos❤

@AlexCrockford 6 месяцев назад

Thank you!

@sanathp4627 4 месяца назад

Thanks alex. I used 5kg dumbell

@itzs1mplebro914 Месяц назад

Guys watch out, workouts like these were you change between limbs and do one at a time could creat body dismorphia if you do more reps with your right hand than your left hand for example, you need to also count your reps, don't just do this with time and always start with your left hand so you don't do more reps with your right hand

@pfcbacang5729 6 месяцев назад

Done subscribed ❤

@bramastaasus3981 2 месяца назад

done 💪

@muktarbello6163 6 месяцев назад

And coach is it okay to do it three times a week?? Like will i still see my results like that..?

@jeffdelgadocantillano Месяц назад

How often can you do this workout?

@masonmaling7512 15 дней назад

Looking for some advice??? When doing the triceps behind the head my left elbow was clicking deep, is there a way to resolve this?

@elangovanrajendran4069 9 месяцев назад

❤❤ very nice

@duckydoom2379 5 месяцев назад

This helped a lot, a used to be a bit over weight before i got into running at 12 2023 and after losing 10 pounds and builing a lot of calf muscle i decided to work on this, at first i coulnd even get threw the first tricept test but now can do the last 40 secound tricps without breaking in just a month. Im still 12!

@AlexCrockford 5 месяцев назад

Amazing work well done keep going!

@joelashank5615 3 месяца назад

How often are we supposed to do this Workout??

@Brianmac007 Месяц назад

Did it just now with 8kg dumbell. did not expect it to be that hard but damn it was good. 36 year old man dying slowly of exhaustion in Scotland

@luanhurter4547 Год назад

I have done back, chest, shoulders and arms. Planning on watching on of your ab vids tomorrow, but im not seeing many leg vids... Can we maybe get a 30 minute workout video on legs? Would definitely watch

@AlexCrockford Год назад

Awesome! Yep the leg versions of this series is on the way 😄👊

@luanhurter4547 Год назад

@@AlexCrockford LES GOOOOOO

@PerspectivesOfKarthik 2 месяца назад

10kg 4th week this exercise, still have this one dumbbell, can you suggest another variation too like this😊.

@jehezquiell 8 месяцев назад

I used 6Kg (thank God). Guys, this arms program is A REAL KILLER! Perfect for my sunday workout just before sunday bbq, so i can show-off a lil bit later hahaha. Thanks Coach Alex #crockfit 💪💪

@AlexCrockford 8 месяцев назад

💪💪💪💪💪