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

[@AlexCrockford]

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

[@paulgiles5492]

break more sweat best seen.

[@frankq.6124]

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]

@@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]

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]

@@frankq.6124 lol I only have one 😂

[@FrankThompson-z3t]

I’ve read a lot of fitness books, but this one truly stands out! Muscles: Every Man’s Dream helped me finally understand how to build muscle the right way.

[@techedits-qk7xl]

bot

[@FrankThompson-z3t]

@ im not a bot😄

[@tylerberg9559]

Thanks!

[@AlexCrockford]

Thank you so much Tyler!!

[@Maybbies]

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]

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.

[@ГверифайдИС]

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]

@@vextura7556 please share

[@UnUsless]

@@vextura7556mention me on that vid

[@wethebest12341]

thats one way to flex on us

[@boopyboop0]

New to working out my arms, I started with 4 kgs (26 year old, female, zero strengths in my arms...) and wOW this was great! Great tips and really helped me figure out how to move forward in my fitness journey!

[@dougschneider8041]

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]

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

[@ericglaude4953]

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]

Well done! Great to see 😄

[@tyl3rdabest702]

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]

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

[@mghosh646]

Your videos are super helpful for someone who does not have the time to spend an hour everyday in the gym. Thank you!!

[@AlexCrockford]

Exactly! Keep going 😄👊

[@ezotic1093]

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]

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

[@unclebobby13]

Hey Alex! Thank you for sharing this video. I really like your tutorials. It helps keeps me motivated and I’m also always checking my form. This was a killer workout for my arms. I started with 20 lbs, but had to switch to 15 lbs really quick.

[@hidalguense11]

Man when I did it with a 10lb dumbbell and still woop me

[@tumelomohale9766]

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]

Great, keep going! 💪

[@AlexDresvyannikov-v3s]

Great workout! I appreciate the clear instructions and pacing. Definitely adding this to my routine.

[@CristianLeon-w4e]

Just finished the workout and my arms are feeling great. Can't wait to see the results!

[@lailahabibi9186]

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

[@brandonshells8685]

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

[@AlexCrockford]

Epic work well done 😄💪💪

[@franberlin77]

Awesome arm workout! I love working unilateral, it really gives me the best focus on form and core stability. 47 years, female, I used 10kg for the biceps and 8kg for the triceps and will certainly come back to this one.

[@markconcannon6845]

I’m 55 started the gym about a year ago and this is by far the best workout for my arms I can feel the difference even with in my first month of doing it thank you 👍

[@AlexCrockford]

Great work keep going!

[@ArtifexStilus]

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

[@AlexCrockford]

Really appreciate that thank you!

[@Trevors_small_engine_repair]

The feeling after getting a good pump is like nothing else

[@marianaberger2629]

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

[@Edward_Hyde_1886]

ikr i felt like eating a ham berger after this

[@flubalubaful]

As long as you don't overdo it, if you feel pain and not just stiff after, you need to lower your weights until you just feel sore.

[@josh-kr1vh]

How often do you do this workout?

[@otakisenpai8377]

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

[@_Uchiha_Darkness_]

Physique update!!?

[@HiawathaClemons-s5b]

I love how you only need one dumbbell for this. Perfect for home workouts!

[@kiaanharripersad3838]

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

[@ExemplarKyle]

I’m 34 and trying to get back into the shape I was in the military. Stumbled onto this video when I was looking for quick, effective home workouts. Using a 20 pound dumbbell. You weren’t kidding about the arm killer part - I could only manage to do this video once a week. And yet after just 2-3 weeks, I started noticing my arms bulking up and showing definition. Still rocking the same 20 pound dumbbell a month in, but I don’t need to take nearly as many breaks as I did when I first started. Great stuff, man! Thank you!!

[@AlexCrockford]

Nice work well done! Keep doing it, and checkout the rest of my videos too ☺️💪

[@dominica.5792]

How often should I do this? Or do you recommend something else ? I’m just trying to grow my biceps and get bigger arms overall.

[@ExemplarKyle]

@@dominica.5792 I do it once a week because at my age, it takes a little longer to recover. But you could do it every 3-4 days if you’re ambitious. Start with a low weight. It doesn’t take much to get that burn going.

[@Lilskindom9]

Thnxs bro ima 13 year boy managed to do the hole workout using a 10 Kg was pretty hard best video I’ve seen in a while 😊

[@ZuzuFragrance]

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 🔥🔥

[@Alfonzo-v6x]

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 👍

[@namelastname8427]

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]

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

[@TheCleverStar]

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]

Thanks!! Keep coming back 😄💪

[@JustALuxembourg]

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

[@shawnzt4782]

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]

Absolutely EPIC! Love that well done 😄💪

[@shawnzt4782]

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

[@justinhamilton8647]

Thanks man. I only have a 7kg dumbbell and I really want to start working out. This was great exercise, really feel it in the arms

[@Al2288al]

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]

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

[@Chris-eh4or]

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.

[@DubbleBubble-hg6hn]

You can't be new to working out because I'm 29 skinny and this 15 pound bell killed my after the biceps

[@philipb103]

Great session, Alex. I used 10kg for biceps, and 8 kgs for triceps. Had to drop to 5kg in final kickback set, as the triceps were on fire... will try to keep consistency next time.

[@eddyokpako6031]

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

[@clarethompson6712]

Oh boy,wow.Gt use of s single db.I am a deffinate fan of your follow alongs and think your commentary is just right.Many thanks

[@jeanlouisdomeniconi8403]

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

[@syahmiazizee]

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!

[@Nathan99775]

I almost puked too😂

[@mr.action0]

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!!

[@SleepyGorillaMuseum]

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!

[@kellvedon7194]

Thankyou for this one dumbbell only This is so helpful

[@khadijalovai5063]

Awesome workout for those arms. I was using 5.5 kg but those arms really fatigued even with this.. For some sets i couldn't do the reps as many as you but i think that's ok.. Well you really have awesome strength with these workout sessions.. thanks for all these sessions and to help everyone to remain fit

[@BigBam-h7b]

This workout was intense but so effective. I could really feel the burn in my arms by the end.

[@luanhurter4547]

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]

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

[@luanhurter4547]

@@AlexCrockford LES GOOOOOO

[@Zirkusman]

Thanks for the video!

[@lordaryan8287]

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]

Great 😄💪

[@hiteshsethi8779]

Thanks Alex - another super useful workout!

[@zenithmushroom3393]

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]

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

[@dillangass9031]

Used a 15 lb kettlebell throughout. Pumped!

[@monykeosim1892]

Brilliant bicep and tricep workout

[@LabaHello-fn3mi]

I’m a 15 yr old girl, I used 7.5 kg dumbell and it was good. Thank you so much for this one dumbell workout!

[@T-SAR1]

man i absolutely loved this session , i used 10 kgs , i want to ask how many times a week should i do this one

[@aqib3167]

Great workout! Please do more 1 dumbbell workout

[@AlexCrockford]

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

[@austinwilliams5223]

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]

That’s good, keep going!

[@knowledge_is_HIM]

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

[@Leo_Richie]

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

[@SurabBarve]

This is what we called a killer workout. Thanks!

[@GetBackToWork_STAYHARD]

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

[@AlexCrockford]

Legs one coming!

[@pedro199512]

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

[@umarpatil-cs6cr]

Superb man doing pumps up with 5kg weight👍 Thanks

[@tonman123]

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?

[@Deadfoot-Dan]

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.

[@ChessCom-h2w]

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

[@timelessadventurer]

Great simple workout! Used a 15lb weight for this at work!

[@yumeko3731]

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

[@aqwvxvv]

thannk you for this workout day 1 completed thank you alex

[@AlexCrockford]

Well done! How you feeling at day 30? Keep training with me 😄💪

[@HaashimKholil]

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

[@ishtarg8]

I was undone by overweening ambition; I used a 10k dumbbell and came to regret the decision. I finished the triceps extension with a 5 and many rest pauses and now I can barely type this. Good workout!

[@azaraen4448]

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

[@comedyhut5485]

In day 9 with 5 kg dumbbell, I can see results like enlarged mussels and veins in my biceps and more visible triceps... Good work out...

[@lauf1902]

what other workouts do you do?

[@comedyhut5485]

@@lauf1902 I do pushups and some abs workout like plank, mountain climbers (slow)to contract abs, Russian twists, reverse crunch, and clap crunches...

[@SigmaShrek69]

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

[@laurabowline909]

Love your one dumbbell videos. I do the arms, chest, and shoulder workouts every week with a 10 and 5 lb. dumbbell. I do cardio the other days and I've lost 36 lbs! Definitely seeing some toning and feeling stronger. How long should it take to move up in weight?

[@AlexCrockford]

Well done Laura! Keep going and when it feels easier gradually build the weight up 😄💪

[@laurabowline909]

@@AlexCrockford I moved up to a 12 and 10 lb. I'm getting swole😆😆😆

[@damiendundee3088]

Great workout video! ❤definitely will be supporting!

[@AlexCrockford]

Thank you so much, keep coming back to my videos 😄💪

[@rolywoods3157]

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

[@AlexCrockford]

Great work Roly, so happy to hear that!

[@MrNikita]

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!!!!

[@kevinflaherty7592]

Did it twice already mate, liking it 😀

[@KiraYoshikage1771]

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!

[@ferb4741]

Great workout video i tried this it is good and also i feel like this has effect than my last workout by myself😅

[@Tamrungchanel]

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

[@ezotic1093]

13M. Day 3 of doing this workout every day. It's definitely gotten easier. Tomorrow I will try to do the biceps with 6kg going up from 5. As for triceps, I still have to stick with 3.5kgs. But soon enough I will be able to go to 5kg on triceps.

[@carhoarder602]

Every day? Are you not getting sore and resting?

[@ezotic1093]

@@carhoarder602 nope. its sore while doing it, sure, but not really when im done

[@Addy-xq6rp]

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

[@dcorngaming7885]

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❤

[@AlexCrockford]

On this workout alongside my other videos too! And if you want proper structure and a plan then consider my app too 👊

[@Galacticchannel0]

I have to say I started to workout these trcips workout made my trcips hurt for 4 days straight thank you

[@AlexCrockford]

Sounds like it worked haha well done!

[@Galacticchannel0]

@@AlexCrockford that's true thank you again

[@Envyskulz1]

15 pound dumbbell! Working got me pumped up tho! Let’s lock in!!

[@kpop_addictedd]

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!

[@maybeyesmaybeno_emc]

Thanks for this! I've picked up the singular dumbell that's been gathering dust, and this circuit hits the spots. 5kg 😅

[@AlexCrockford]

Perfect! And I have a one dumbbell playlist for you too 😄👊

[@cathmorgan6359]

43 year old female from England! Used 5kg, what a great little workout thank you! Xx

[@AlexCrockford]

Perfect 😄💪

[@wassupkevin]

Absolutely love this workout ❤

[@BananaXh]

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

[@healthylifewithnature4587]

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

[@AlexCrockford]

Great, keep going!

[@muktarbello6163]

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

[@andrewribeiro7716]

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

[@AlexCrockford]

Enjoy it Andy! 😄👊🔥

[@duckydoom2379]

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]

Amazing work well done keep going!

[@PerfectOkay]

I am a 15 year old boy from India,Kerala , and I have started today and aiming for 2 months .I am using a 6kg dumbbell, Thank you very much for your motivation

[@AlexCrockford]

Amazing well done! Come to my channel everyday and workout with me buddy 😄💪

[@rakhirakhirs6971]

Dei polli

[@JoeyHardy-mr7ez]

I learned this on own to workout with only one dumbbell. Much better and better concentration.

[@I_am_a_chillguy]

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]

Great job!

[@ThibaultSepulveda]

Used a 7.5 kg dumbell for the first time ever, and it felt so hard I had to lye down and perform minimal movements with my arms for a few minutes. 14 years old boy and getting stronger every day💪

[@gameover2983]

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

[@ReneeCamille]

6 kgs!!! What an amazing burn 🔥

[@ReneeCamille]

Just a month after and i have progressed to 7kgs. I thought it was impossible - my arms were super sore!!! What an awesome workout, thanks man!

[@AlexCrockford]

It really is!