20-Minute Bicep Workout with Dumbbells

[@sheilaghen4]

Thank goodness today is a leg day because my biceps are screaming! I will be 58 in April & started working out with you during the end of covid lockdown. I started with 8 lb dumbbells and now use 12 lbs, which I used for this whole workout! Then did my assisted band pull up workout! Feeling strong as ever as I inch toward the big 60! Thank you for the motivation and inspiration! You are such an amazing teacher!

[@nourishmovelove]

Right there with you! Such a spicy two workouts the last two days! Thanks for sweating with me it means so much!

[@Sabrina-jy2if]

Love love love this one

[@nourishmovelove]

You are so awesome!

[@sheilaalaniz1680]

Yay!!! I like the rep drop but whoa my arms are burning!!!!

[@nourishmovelove]

Pure fire! Way to get it done!

[@ivettelopez8369]

Wow this workout is such a good feel. I love how sore I get and overall aims in the rigtt he spots ! Thank yiu

[@nourishmovelove]

YEAH! Way to get it done!!

[@Melshed]

My biceps are on FIRE!! But I’m so proud for finish 😅💪💪

[@nourishmovelove]

Pure fire!! You should be so proud of yourself!

[@kimhubbard2668]

Feeling strong in Tennessee! Thanks ladies!❤️💪😊

[@nourishmovelove]

You are so awesome! Thanks for sweating with us!

[@cduray478]

Loved this one I’d love a tricep/back focused workout like this!

[@nourishmovelove]

Good idea!!

[@ChekhovBla]

Started on 1kg as I was after shoulder injury. I am on 5kg all way through now, but took me 2 months!!! Thank you so much for great weight videos x

[@nourishmovelove]

Way to go! You are so awesome!

[@padriazola]

A new classic! I LOVED it

[@nourishmovelove]

YAY! Crushing it this morning!

[@Writtenonmyheart9]

OMG I slowed it down!!! That was such a great hack!!!!

[@nourishmovelove]

Right - so helpful!! Way to go!!

[@ELuem]

WOW! My arms are shaking,,,Thank you for a great workout

[@nourishmovelove]

NICE WORK! Thanks for sweating with us!

[@katrinamanzari6311]

love this, I would love to see more focused in burnout workouts!

[@nourishmovelove]

So glad you are loving this format!

[@ruggr4]

Thank you for keeping your amazing workouts free! As a teacher and parent of two college kids this helps both my wallet and my mental and physical health! Thanks so much!!

[@nourishmovelove]

You are so awesome mama! Way to take time for yourself!

[@joycemorrison7527]

Love your variety, keeps me motivated, and looking forward to another workout, thank you for all you and Rachel do😍

[@nourishmovelove]

So happy to hear you are loving NML workouts! You are so awesome!

[@hannahbeiro9348]

OMG!!!! Love this drop set format and my arms are screaming! More drop set formats please!! 👍🏼🔥

[@nourishmovelove]

So glad you loved this format! So spicy!

[@redridinghood3221]

Hi, I did this video workout first time. I usually end up screaming after workout. But you made me smile after this workout. Amazing thank you. Will follow your videos

[@nourishmovelove]

Way to knock out this workout! Keep following along for more!

[@redridinghood3221]

Done again 4/27/2024 ✅

[@laurisa]

I like this one just as much as the other bicep workout! Thank you for mixing it up - much appreciated!

[@nourishmovelove]

So glad you loved this new and OG workout!

[@siberfit27]

Omg! So burning workout! 🔥 Thanks for sharing! 😍👌

[@nourishmovelove]

Such a spicy workout! Way to go!

[@Claudia18915]

This has got to be my all time favourite NML workout. I just keep coming back to it. Normally I try and do 10kg on the first two moves and drop to 5kg on the others but today I thought I'd try something different and stuck with my 8kg throughout. Needed a few extra breaks because holy bananas my forearms got pumped, but such a fun workout

[@nourishmovelove]

You are so awesome!! Keep up the amazing work!

[@staceyferguson7360]

Wow that was a burner! I had to drop weight depending on the move. Great workout! 💪😀

[@nourishmovelove]

Such a spicy workout! Way to go!

[@hannahmcrae7062]

I would love another bicep n triceps workout together . We don’t work the back of the arm enough. I would love that You’re the best!!!!! Thank you

[@nourishmovelove]

Something to add to the list! Thank YOU for sharing!

[@elenacaballero6231]

Love the new format & having Rachel in the videos ❤

[@nourishmovelove]

So glad you are loving the new format! Thanks for sweating with us!

[@marceGt]

This was such a holy bananas video!! OMG! at one point I started counting in sets of 4 or five (4x3 or 5x2) tricking the mind over here. I got pumped!!! Thank you!!

[@nourishmovelove]

Holy bananas is right! You are so awesome!

[@HDContractor]

Wow this was a good burn!! Thank you! -Julia

[@nourishmovelove]

Pure fire! Thank YOU for sweating with us!

[@lucasvarley9764]

A motivation that everyone needs. Thanks for sharing! One of the biggest things that has build muscle has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[@nourishmovelove]

YES! You are so awesome! Thanks for sweating with us!

[@KJ-yf8rl]

I liked the drop set format also

[@nourishmovelove]

YAY! You are so strong!

[@jaydecheek9826]

I loved this workout! Definitely feeling it the next day. I would love to see a tricep burnout.

[@nourishmovelove]

Way to crush this bicep burnout! You are so stinking awesome!

[@chrisandkellykluck3605]

This is one of my favorite go to arm workouts! Thank you!!

[@nourishmovelove]

So glad this is one of your faves! Keep up the great work!

[@severomasut6801]

Thus was a definite bicep buner indeed. Like the rep format. Thanks for sharing, Lindsey 💪 👍

[@nourishmovelove]

Pure fire! Thanks for sweating with us!

[@katsons3]

so looking forward to this workout. I will be in touch, lol. btw the 10 mins abs, man, I was feeling it ;)

[@nourishmovelove]

DO IT!! The intense abs is such a spicy workout - way to get that done!

[@rachelhayden148]

Wow~ that was a wild ride- another awesome workout- struggling to even type this !

[@nourishmovelove]

A spicy workout for sure! Way to get it done!

[@janierodriguez3017]

Loved this. Biceps are one of my favorite upper body parts to work. Great workout.

[@nourishmovelove]

You are so awesome! Way to go!

[@hannahgodoy5212]

holy bananas indeed!!! biceps on FIRE!

[@nourishmovelove]

Pure fire!! Way to go!

[@meghanshort7896]

I’ll be sore for awhile after this one! 💪🏼

[@nourishmovelove]

YES! Thank you so much for the support -- it means so so much!

[@taliaadamsson7914]

Definitely a holy bananas workout, my arms feel like jello! Thank you so much!!

[@nourishmovelove]

Holy bananas is right! Keep up the awesome work!

[@kyliemolen8514]

Enjoyed this one, even though I had to squint and grimace to get it done! I definitely feel like I pushed myself harder in the rep drop format, I prefer this one!

[@nourishmovelove]

Way to get it done!

[@angelalagermann6776]

Loved this workout and thanks Rachel for the slowing speed recommendation! I didn't know that was possible, I will definitely be using that feature

[@nourishmovelove]

We love the slowing down speed recommendation! You are so awesome!

[@tenyou]

I did almost everything with my 12lbs!! Lindsey should count ALWAYS in reverse 🤣 Lovd this workout!

[@nourishmovelove]

WAY TO GO! You are so strong!

[@BarbaraHun-p9e]

I’ve done this burnout many times, LOVE it😅❤

[@nourishmovelove]

You are so awesome!

[@carrrieUT]

Bicep burn! Thanks! 104

[@nourishmovelove]

Thank you for choosing to sweat with us!

[@chrisbruno1086]

✔️ thank you!

[@nourishmovelove]

Way to go! Thanks for sweating with us!

[@theboutinfamily7455]

This was good. What would a similar style triceps work out be like?

[@nourishmovelove]

Pure fire! Here is a great option for triceps -- www.nourishmovelove.com/8-best-tricep-exercises-for-women/

[@dejaycox1977]

Wonderful workout! Thanks for keeping us motivated!

[@nourishmovelove]

Thank YOU! You all keep me motivated too!

[@sheilasmith5323]

Great burnout workout! Started with 10ths and ended with 12’s. I will try starting with 12’s next time👍 Thanks so much. Now going to hang on the pull-up bar😂

[@nourishmovelove]

You are so strong way to go! Excited to have you start the pull up series with us!

[@rebekah5429]

So hard! Loved it!

[@nourishmovelove]

So glad you are loving this workout!

[@yoliebieber8791]

Loved it! Great arm workout!! I was sore! 😮

[@nourishmovelove]

We love a good burnout! You are awesome!

[@sabrina1887]

I did this workout this morning and my biceps were on 🔥 Very challenging and very enjoyable! Thanks 😊

[@nourishmovelove]

Such a burner! Way to go!

[@dpowell8340]

Love your videos Lindsey, you are so motivating. Makes me feel like i can do it all with you! Keep up the good job and keep them coming. Love Rachel too!!

[@nourishmovelove]

YES you can! You are so strong!

[@KJ-yf8rl]

Rachel!!!! thank you so much for the tip to slow down the speed. I am new to strength training and I struggle to keep up. After you said that I gave it a shot and it was perfect!!! Only bad thing was the 30 second burn lol but worth it. Brilliant!!!!!

[@nourishmovelove]

So happy to hear you are loving the modification with team Rachel! Strength training is the name of the game! So important to listen to your body, keep it up!

[@KTsMWC]

Holy gorilla arms! That was tough! Definitely feeling that bicep pump!

[@nourishmovelove]

YES! You are so strong!

[@judyyap7942]

I love your outfits..the tops!! where can I buy them?? and of course I love most of your workouts!

[@nourishmovelove]

Here are the links! Align Racerback Tank -- creatoriq.cc/3SFTDBc and Wunder Train Leggings -- creatoriq.cc/3Wjwk15

[@briannabuhain3236]

Team NML theses workouts are so spicy but I felt frisky today and did 10 push up between every exercise. YIKES ! My arms are flubber. Thank you for these motivating workout videos. Your guys are the best🎉

[@nourishmovelove]

So glad you are loving NML workouts! You are so awesome!

[@samanthaduke8728]

Haha you two made me laugh so much during this workout! Definitely on my faves list! Can't wait to do it again!

[@nourishmovelove]

Thanks for sweating with us! You are awesome!

[@mykeltismith3189]

This workout was just what I needed today! Wooo fire!

[@nourishmovelove]

So glad you loved this workout! Way to get it done!

[@carrrieUT]

I was just thinking about how if I was to watch this at a slower speed, I might be able to increase my weights for some of the exercises! I often play podcasts at 1.25 to get through them faster... SO why apply the reverse logic to these workouts so I can use heavier weights til I can go at your actual pace! I loved that Rachel mentioned that. I think that's the only thing that would've made me really like the OG bicep workout more. Thanks for the great workout! My arms are fried as I type this.:)

[@nourishmovelove]

Yes exactly so helpful!

[@enomismarie]

I love your videos Lindsay and Rachel!! Thank you so much for making them free! I really enjoyed this workout and my arms are shaking as I’m typing this comment lol. I was sick for a week and I was upset because I missed doing your workouts but I’m back to it now! I was going to go to a workout class this morning but I thought nah, I wanna workout with Lindsay and Rachel instead! I’m so glad I stumbled upon your channel and that you make free workout plans which I’ll be doing next week! You guys are the best💕

[@nourishmovelove]

So important to listen to your body and take rest when you need - you are so awesome! Thank you for sweating with us! You keep us going too! Keep coming back for more!

[@dianecyment1715]

I love doing bicep exercises, so this was amazing! Sometimes my elbows hurt when I do biceps. Do you have any suggestions? Thanks for your motivating workouts.

[@nourishmovelove]

I would recommend you pin your elbows to your ribs to focus on using your biceps rather than your elbows! Keep up the awesome work!

[@erinshelby1790]

Wow! That burned so good! My biceps feel so swollen. Rachel, Thanks for sharing the tip about playing the videos back at .75 speed. I’m gonna have to try that next time we do another rep counting workout. Love y’all. ❤❤

[@nourishmovelove]

Yes it really helps! You are awesome!

[@evelynrademeyer-bi7sb]

Holy bananas. That was fire!!!!!!!!!!! Loved it

[@nourishmovelove]

Yes it was!! Way to go!!

[@estone1413]

Well I did this bicep workout… and i gotta say your other one which is so popular is much better. Even though you said it was done on your phone. Adding another person does not add anything. The half curl/wide curl seems to be contrived/forced. The other bicep workout video seems to hit the biceps at better angles with more variety.

[@nourishmovelove]

Thanks for the feedback!

[@rebeccajohnson1470]

Super HARD and spicy bicept burn! I loved it. Fast, yet hard. I will feel the burn for days after this quick isolated superset 😅 🔥 💪

[@rebeccajohnson1470]

There isn't one workout I don't like from NML... I follow your weekly workouts and then randomly just scroll and pick from the archives! I'm the strongest now after having 2 babies. My postpartum recovery has been a breeze because of following along pre-during-and post pregnancy. Thank youuuuu❤

[@nourishmovelove]

Such a spicy workout! You are so awesome!

[@nourishmovelove]

AH this makes me so happy to hear!! I am so happy you have been loving the postpartum recovery workouts! You are so awesome mama!

[@tamikadeyo257]

I’m a day behind because of sickness but I liked this version better then the timed option. That move where our arms formed a w! That was 🌶️! I was shaking by the time we did the burn out. Another 🔥workout! Also I had to move a sofa and couch out of the house and move in our new furniture set recently. I wasn’t straining like I would have been in the past. Thanks for showing me how to get stronger team NML!

[@nourishmovelove]

So glad you are feeling better and loving the new format! Always important to listen to your body! Thanks for sweating with us!

[@julieprickett8491]

Wow !!! Love

[@nourishmovelove]

Thanks for sweating with us!!

[@heatherpoletti6692]

That was insanely difficult. Way to go with sticking with the 15. I started with 17, then quickly dropped to 12 and then 10 lbs. I completed your metcon day 7 100 rows and your 25-minute shoulder workout prior to this.❤

[@nourishmovelove]

Way to crush this workout! You are so awesome!

[@Alexandra-lv9on]

I love it!! Thank you for motivation… I started doing your exercises one month ago and I feel the difference in my body and attitude! Thank you! 😊

[@nourishmovelove]

So glad you found your way to NML! You are so awesome!

[@ninafosse5981]

This was so good thank you!! Loved the format for this one was such a burner then did your dead bug 5 mins work out like digested in the email girl was great!! Really appreciate these cant wait for the next live!

[@nourishmovelove]

So glad you loved this format! You are awesome! Thanks for sweating with us!

[@Aleah_R]

Man, that was such an awesome workout Lindsey! Loved it! 💪❤

[@nourishmovelove]

So glad you loved this workout! You are so awesome!

[@rachellenieman2608]

Hello, I’ve been enjoying your workouts for the past month. My husband is looking for a strength training home workout. Can you recommend someone for men?

[@nourishmovelove]

Rachel so glad you are loving NML workouts! Honestly a lot of our workouts are pretty athletic (and my husband does them) we just say 'for women' as it helps us rank higher for google search purposes! That said, here's a good KZbin male account you might pass along - kzbin.info

[@LoriWillcoxon]

This bicep workout is soooo much harder then the OG! I used my new incline bench ..holy bananas feeling so strong 💪😁

[@nourishmovelove]

So glad you loved this bicep workout! You are so awesome!

[@reneem4378]

I prefer the timed intervals

[@nourishmovelove]

Way to crush this workout!!

[@despinosa66]

BODYWEIGHT 🔥🔥 I AM 💀!! 🧡🧡

[@nourishmovelove]

You are so awesome! Keep up the great work!

[@9372463]

Please come up with a triceps 20 min workout!

[@nourishmovelove]

Good idea!!

[@samanthadibenedetto5289]

Always love getting strength movement in but I definitely prefer the timed intervals over this format 😕

[@nourishmovelove]

Thanks for the feedback!

[@keelychace1747]

Yow! Found this for the first time via the Holy Bananas playlist. I’ve got room to improve on this one. Re: showers-there may be more of them in your future. My kids are in high school and college now, and I have the luxury of daily showers. 😊

[@nourishmovelove]

Such a spicy workout! So glad you are loving the holy bananas workouts! You are so awesome mama!

[@danielles4444]

This was killer! I tried with my 15’s but after 5-6 reps I had to switch to my 10’s (I don’t have 12’s) holy bananas! I want to do this again, try with my 15’s as I get stronger!

[@nourishmovelove]

That is awesome! You are so strong!

[@danielles4444]

I’ve done this workout more than any other NML workout! I love it! And now I use 15’s and 12’s! 💪🏼

[@sharonlloyd6617]

hi there do you have a calendar download

[@nourishmovelove]

Hi! Not specifically for this workout plan but you can get the weekly workout plans through our email list or every morning the daily workout will be posted on the community tab of our KZbin Channel! Join email list here -- www.nourishmovelove.com/subscribe/

[@sharonlloyd6617]

@@nourishmovelove thank you have done it love your workouts

[@mrstmitchell]

Ok my biceps are still sore and it’s been 3 days since I did this workout!!

[@nourishmovelove]

Such a spicy workout!

[@LOVE-ov8eg]

Is it okie for beginners

[@nourishmovelove]

Yes follow Rachel for modifications!

[@DM_MT]

Sooo good at .75 speed. That 30 second hold was crazy long 😂

[@nourishmovelove]

RIGHT! Way to go!

[@Amishyoutuber]

Holy bananas 🍌🍌🍌

[@nourishmovelove]

Holy bananas is right! Way to crush this workout!

[@malorygarza8923]

Yowza!! My biceps are on fire! Thanks!! Perfect workout to do next to the tub while I had the kiddos play in the water! 😅 killing two birds with one stone! 😂

[@nourishmovelove]

That is so awesome mama - way to fit it in for yourself! Keep coming back for quick and effective workouts!

[@trcwellness]

I like this workout. I realize it’s how you make money but I really don’t appreciate the ads in the middle of the workout. It makes me feel like the business is more important than helping others.

[@nourishmovelove]

Thanks for the feedback!

[@ZanyBrainy554]

I loved this workout but I couldn’t help and burst out laughing in minute 19:25 lol yes everything was shaking 😂

[@nourishmovelove]

So glad you are loving this bicep workout! You are so awesome!

[@mimiyilma9211]

🙏🏽🙏🏽❤️

[@nourishmovelove]

You are so awesome!

[@KatMTeach]

I have a 9 lb baby who likes to be held and rocked A LOT so I need strong biceps 😅 I fought to keep those 15 lb through the first circuit.. phew!! Because this baby is only gonna get bigger!!

[@nourishmovelove]

You are one amazing mama!! Keep up the great work!!

[@feruzahijra5949]

So painful…. Had to drop from my usual weights…. Drop set definitely is tougher

[@nourishmovelove]

Such a spicy workout! You are so strong!

[@celest1289]

My biceps aren't hurting/burning, wondering if my form was off?

[@nourishmovelove]

I would recommend increasing your weights!

[@celest1289]

@@nourishmovelove I did 3lbs, 5lbs, and 10lbs and was struggling w/ the 10s.

[@deborah3912]

I like your workouts, you go so fast, a little slower please??

[@nourishmovelove]

Thanks for the feedback!

[@Khiggs1314]

Was going to wash my hair after this… nope 😂😂 that was intense!

[@nourishmovelove]

Haha!! Way to knock it out!

[@karendillon7600]

Loved Crossfit last few years , but have gotten burned out. Actually look forward to working out again with NML😍🫶👊🔥, feeling energized. Empowered , strong. 🙌🏻 so thankful for NML , fighting frailty is the goal🤩

[@nourishmovelove]

So thankful to have you part of the NML community! You are so awesome!

[@sydneyyarbrough1161]

My face when Lindsey said we will do a 30 second hold for the burnout: 🤭🫣😲 My face after finishing the burnout: 😝😁🥳💪🏽 Feeling sore but strong the next day!

[@nourishmovelove]

RIGHT! Way to go!