20 Minute Dumbbell Back and Biceps Workout at Home
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- čas přidán 22. 08. 2024
- Hello everyone!
This dumbbell back workout at home is exactly what I would be doing in the gym to build strength and add definition to my middle and upper back and arms, an entire upper body workout actually and core!
Strengthening your back has many benefits including improved posture, ability to perform other compound movements with less risk of injuries, and better form.
There are 5 exercises, with each performed for 30 seconds and straight into opposite side of single arm otherwise we have a 30 second rest if double arm! We will complete 3 full rounds of each exercise.
Single arm row (15kg)
Renegade row (15kg)
Pullovers (15kg)
Supine single arm row (8kg)
Preacher curls (8kg)
I have included above the weights I used for reference. I used 2 different weight however you could use 1 dumbbell if somewhere in the middle! Bands can also be used for this back workout!
Here are a few points to remember!
Complete same number of reps per side, even if you finish earlier on second side!
During renegade rows, try to keep hips as steady as possible!
During preacher curls, try not to straighten your arm fully as this is applying a lot of tension at elbow to lift.
Lets hit this back workout with dumbbells!
I hope you enjoy this workout!
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.
Just hit 52 yesterday and wondered “what the hell happened to me?” Oh yeah, life, work, caring for elderly parents and kids. It’s time for me now. And I’m ready for a change. This little caterpillar wants to become the Butterfly she knows she is!!
good luck buddy💖💖💖💖💖
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This reminds me of that movie “the other guys” when will Ferrell kept saying “ IM A PEACOCK GUYS , YOU GOTTA LET ME FLY” 😂🤣
Why I don’t want kids! So I can ALWAYS DO ME AND NOT LOSE MY BODY TOO EARLY IN LIFE!!!! 35 and feel so amazing
@@jadebijou9508 same here 🙌
This is my Day 1 . Turned 40 and searched out this channel. I pray we make me love me again together. I got the will, Show me the way ❤
awww searching out this channel shows you already love yourself... at least a little! Caroline is the best! But for me... she has helped with depression -- and its the endorphins during a workout lol
Gosh, you are so loved ! You are amazing for showing up. Keep going, you are awesome 😊. Love yourself enough to rest too when you need it.🙏🏽
just amazing efficient and fast ✌️👏👏😘
I feel that!
You go girl!!!
I love how you explained each exercise before you go into the routine! This is so helpful for noobs like me!
I’m obsessed with your workouts !! So easy to follow and always have music to keep me pumped 🙏🏽
3:12 for ppl who do the wonderful workout everyday❤️ let’s go
My Gym is back in business today. But now I feel it is not necessary to go back there because your workout video actually worked much better than Gym equipment. I couldn't survive quarantine without you! Thank you so much and stay safe♡
You are so welcome! Happy to hear some gyms are opening where you are! Go pump some iron!! 💪😉cx
Wow! Thank you so much. I truly appreciate the no ads in the workout so it doesn’t disrupt me with the short time I have. 💜
Still one of my faves years later! I've gained a lot of strength following Caroline ❤
you're so underrated, everything about your workouts is honestly perfect. You don't mislead people with captions like "do this to get abs in 2 weeks". Thank you.
Two weeks passed, and I came back for more! An intense session, just how I like it! Thanks, Caroline!
from one professional to another, this is a great routine well done!
This is amazing!
Love the instructions in the beginning! It's also great that you can hear the timer easily, you can easily see if it's rest time or work time, the music is motivating and you're showing the exercise again before the next round starts in case people forgot - all of these things (+the fact that it's a great workout) make it very easy to follow
You've clearly put a lot of work into this💪
I'm so in love with you. Not in the same way that your husband is in love with you, but in the way that you've made me physically stronger emotionally stronger and you've made me so in love with myself and therefore for that reason I'm so in love with you. Thank you for every workout I genuinely feel like that you care for the people that watch your videos
I love that this is just with one dumb bell cause that's all I have! Hahaha thank you for this!
Same have only one dumbell!!
Just found your channel a few days ago and absolutely love your workouts! The timers, the previews of the next exercise, the music, it’s all great!!
I'm a fitness trainer and super new to youtube. I LOVE your videos and only hope that I can be as uplifting and encouraging as you are. It blows me away the amount of weight you use. I'm 50 so I am trying to increase my weight lifting. You are an inspiration!!
Today I customized an upper body session, and this was my warming up. Focus and intensity in this short and excellent workout! Thanks, Caroline!
Love short simple workout. Thank you Caroline!
Literally the second I saw your arms I knew this is the video I need to do 😊 thank you so much this was great!
Some of the best workout videos I’ve seen/tried online. Thank you so much for these, keep up the amazing work!
She reaaaaally has THE BEST workouts
Brilliant workout as always! I did it with a mixture of bands and light weights which is all I have but simply upped the reps as you very useful suggested in your intro comments. Thanks again. Matthew
Hello Matthew! I know that bands would be a challenge especially when you get the length and tension just right! Another workout done.. well done!! Cx
And again I need to say this was amazing. Felt the burn 🔥💪 and loved it. Today is day 2 after I've done this workout! And still feel the muscles I've worked!
I've struggled with first exercise, I'm a little of balance😳but I know I'll get stronger with all of your workouts.
Thanks Caroline 🌺
I have only one dumbbell of 5 kg right now trying to workout with that only. Can't wait to try this work out. Iam loving your workouts.
Incredible! I realized the best thing I could do for my arms is to work on biceps, so I've been hitting your bicep workouts onto other things! xx
Just tried this workout !! LOVE I think I need some heavier weights lol 8lb used to be heavy but guess it’s time to move up !! Will be doing this more often
your workouts helped weak and lazy me to get insanely toned in just few months.you're awesome!!
I couldn’t agree more with all the other comments. Thank you so much for such great workouts all around! Please keep it coming. Arms and butt especially😋 Just what I was looking for😘
Brilliant Marina!! Lots of fun to come!!😉💪👊🏼🔥💓
Another great workout. I only leave comments to help and support the channel. If someone reads this, comments are helpful to the algorithm. 👊🏼
I love ur workouts! The music choice is so great!!
Brilliant to hear Amiel! I do love a good song! Happy training! Cx
Jeez i have to tell ya I did all of ur upper body dumbbell exercise today and my torso is screaming thanks to you. I have been trying out ur exercises ( only dumbbells and bodyweight because I m personally not a fan of hiit and cardio exercise ) i got to tell ya I feel strong day by day. Love you loads💖
I had zero motivation to do my back and biceps workout on my own this morning so I looked for a workout buddy on youtube I could do it with and I found YOU ! Just the motivation I needed. This is an awesome workout for the back ! Hits every muscle in different angles. Will definitely add it to my weekly back workout. Will also check your other muscle group videos.
You've got a new subscriber from France ! Cheers 💕
Update : I was sore for THREE days !!!! Could feel every muscle on my back night and day. Also felt the triceps a lot (from the pullover exercise). Absolutely LOVED it !!!!
I love coming back to CG's older videos! Always a great workout👌❤
Increased to 15 lb. weight from 10.. omg burnnnnnnnnn but good burn you're an amazing trainer Caroline!
perfect upper body quickie! thanks so much Caroline!!!
Love your workouts! I also love your smile throughout the workouts! ❤
Back and Biceps. I used 12.5kg and 7.5kg Dumbbells. Loved it, I added a Dumbbell cardio workout to intensify everything. ❤💥
I can't thank you enough, Caroline, for the motivation. For 4 months now, I have only been following your workouts, and the way I feel about myself is unbelievable. And your choice of music is so cool. 😚
I just want to say how amazingly beautiful your energy is. It is extremely inspiring! You can tell you really love life and what your doing for others is great. You warm my heart with your beautiful energy!!!!! Great job!!! Keep up the amazing work. You also are in phenomenal shape. What a wonderful person you are!!!! Much love. Peace be with you!!!
Woohoo!!! I finally increased my weights. I'm so excited. Thank you so much for your workouts Caroline!🎇
Love the combinations of the back and bicep workouts in this video! Well done again!!!👏🏻👏🏻
I really LOVE all your workouts. Keep them coming. Thanks
Congratulations! My wife loves your videos. Hugs from Brazil.
I stumbled across your page and love it! 👏🏽👏🏽👏🏽
I love your quick but EXTREMELY effective workouts:) Thank you!
Amazzzing workout. Did this one after triceps and now going to finish up with shoulders. Thanks tons Caroline 🤛🖖🏻💪
Omg i can’t believe the fact that im finding u right now.. i missed so much things.. ur workouts are reaaaallllyyyyy amazing xx!
Hello Nisa and thank you!! I do hope you enjoy the challenges and variety!! Happy training!! Cx
Currently in isolation for 2 weeks so no gym! This and your 10 minutes chest workout has been a great upper body replacement 👍
Love your work outs. Hard but motivated me to do more. Thanks
Really cool as always, looking forward to doing this!!
Hello Jennifer! Happy that you’ll give this a go!! Basically a gym back session at home! Cx
Im here for the renegade rows lol,such a good core and back workout excellent!
Hello and thanks for letting me know you like the workouts!
Renegade rows can be so difficult when you trying to not move the hips! Cx
I did this really enjoyed it at the time and felt it the following morning. Thanks Caroline.
Brilliant! This really targets your entire upper body especially your middle and upper back! Hopefully the stiffness you feel is good!! 😉cx
Great quick workout. Way to hit the muscles in a short time period!
i couldn't resist another arm work out..thank you !!1
Firstly, thank you for another great workout! And, what a surprise, I have a question 😅 so all my life my right was dominant - starting with the small daily tasks, ending with carrying bags, I always used my right hand. Obviously, I expected that side be stronger, but when my muscles became more visible, seems that left side is bit more defined. How can I fix this imbalance - is it by doing more reps/heavier weights with my right or quite in reverse? Thank you!
Hello Lina! I would make sure you always do same reps per arm when performing single arm reps... also when planning for example and coming up to upright plank on hands, always switch the hand you lower with and lift with!! Cx
Thank you Caroline ❤️❤️❤️
I did it!! Thanks for tour workouts! 💪
I love this one, do you have more back workouts I’ve done the other one you have too. Thank you for putting this videos out, I love your MO.
Thanks Caroline I love it!!💪😅❤️🔥
Done this again just before the 10 minute glute workout you post today 🥵🔥💪.. this was hard on my especially with the plank but love the challenge 🔥💪🥵
Thanks Caroline 🌺
Love this workout !!! Have recommended to my friends and they love and following your workout Programmes. Well done !
This was tough but awesome.
Loved it.
Thanks, Caroline.
Love from South Africa
I did it again today It was such a sweater loved it❤❤❤❤
@Andre Ralph bruh why would you do that ?
love your videos!! you can feel the results quickly 😍😍
You don't know how good that bell sounds! What a great workout!
Upped my weights and ended up increasing each set, 15, 17.5, and 20 lbs and even 15, 20, 25 on a few! Definitely a great back and bicep burn!
I work out with Caroline regularly but i hve not been working out since 2 months so I'm looking for 20 mins workout to help set the habit and strength again.....thanks for this
Those preacher curls were no joke! Great arm workout, I feel stronger already 💪💪
first time ive finished a CZcams workout and I feel great. yayyyyy
I loved it. Arms on 🔥. You are amazing and the way you demonstrate is perfect. Thanka a million.
Thank you so much for the kind feedback.. I really appreciate your time commenting! Super happy you liked this workout! I have other dumbbell workouts you might like also! Cx
@@CarolineGirvan ❣
Woonnddeerrfuullll thhankkss❤❤❤
Amazing workouts. I'm addicted. Cant wait until I can look as cute as you in my outfits.
First workout of Caroline that didn't kill me 🙌
Okaaay, I am really feeling this one. Great work!!! ♥️❤️🌸
Done ❤
Thank you. I’m snowed in and can’t go to the gym. Needed this for a good pump 🥰
I have been following you for about 2 or 3 weeks and I LOVE YOU! I am 50 years old and trying to stay fit. Do you give out tips on what to eat and not to eat?
Hello Nereida! Thank you so much for your comments! I am so happy to hear you are enjoying these workouts! I started uploading my at home workouts to give you ideas but I do intend to expand the topics on the channel to cover nutrition and everything fitness related soon!
If there is anything you would like to see on my videos just let me know your suggestions!
I hope you continue working hard... I’m sure you feel so good for it!! Cx
Those renegade rows are KILLER! Love it! ❤
Perfect when I’m short on time
I love all of your workouts 😍😍😍😍💪🙏🙏🙏 thanks gorgeous ❤
So great to hear you loving the workouts!! Hopefully you smashing each one!! 💪 !!!
Hello mam! Your workouts are amazing.... I get exhausted after performing your workouts and I love that👌♥️✌.... But I have one request🤞... Can you please make a 15-20 minutes video only on back workout with dumbbells(upper and lower back both included) because I am not able to target my lower back with workouts I am currently performing and I don't get enough time to perform upper and lower back workouts separately due to my tight schedule.
Fantastic video, limited gym equipment at my university so this is perfect we’ll explained also!!
I'm vibeing more on the music 😂...
Day1: my arms are burning and the second exercise was difficult for me... Did 20 sec sets
Loving all these older short videos.
Awesome workout! Love you and all that you do! Thanks Caroline!!
Bathed in sweat as usual!💪😄🤓 The supine single arm row is new to me. Usually we do it prone single arm row. Thanks for the short but efficient workouts, Caroline! I'm following your workouts plans.😊
Ugh I’m back at home. I tried another workout video tonight and I think I lasted three minutes before I was like Ew where’s Caroline. Welcome home to me
Thank you!!! Love it!!! The best trainer!!!!!!!!!
✅9/5 - Didn't feel well this morning but I'm determined to complete as least one workout today. I used 15lbs and 10lbs for preachers curls.
✅8/22 - Hubby and my weekly back and biceps workout. 20lbs-15(last 2rounds 20)-15(last round 20)-15-15. Now to one of your arms workout. 💪
✅8/15 - Going to document my weights to track my progress. 20lbs-15-15 (last round used 20) -15-15. Finally moved up from 10lbs but I should be in this range for a while. 😆💪
✅8/5
✅8/1(q)
Excellent Thyiff!! Love you train back too... so important for balanced body!
Caroline Girvan Hi Caroline, I would comment for my husband's workout, too. His completions are the one with the "(q)" after the date. BUT I completed this today!!! 😁
Thank you so much. I am glad I found your workouts! On my 4th day and really enjoying your videos! I am in Fort Lauderdale being isolated like most of us!
I want to say thankyou for helping and explaining the excesie x
Wow she is gorgeous, body is awesome and I love her spirit she continued to smile through the whole video
You are top smiling simple exercises but efficient thanks you so much ❤️❤️❤️🙏🙏🙏
You're AMAZING! I just found your channel. Great workout, variety, music and speed. I'm a new subscriber :-) I pray I can be as toned as you or close to it. Thank you!
Awesome Joanna!! I am thrilled you like the workouts! I hope they provide motivation and some fun ideas to train at home!! Cx
Thank you for this quick work out
Thank you so much for this amazing workout! 😊
Short but effective! Thank you!! 🙏💜
Always perfect 💪🏾
Thank you Heba! I absolutely love training back!! Cx
Damn! Another great pump!1 thank you again!!! love u!
Great short workout even broke out in a sweat! Really put that mind to muscle and boy can you feel it!