Get Huge Arms (Forearms Included) | Dumbbell Only Arms Workout
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- Опубликовано: 27 сен 2024
- Welcome to the video!
This is my quick dumbbell only arms workout that i do when i’m short on time but still want to get a good workout in.
The pump from this workout is unreal!
Full workout:
Static hold bicep curls
4 sets / 10-15 reps
Dumbbell overhead extension
4 sets / 10-12 reps
Hammer curl variation
4 sets / 10-15 reps
Skull crusher variation
4 sets / 10-12
Dumbbell curl with twist
3 sets / 10-12 reps (last set dropset)
Dumbbell tricep kickback
3 sets / 10-12 reps
(Superset with close grip push-ups max reps)
Dumbbell forearm twist
4 sets / 15-20 reps
Online coaching: richard-duchon...
My Instagram: / richard_duchon
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Supplements link: bit.ly/2SemJKD (code DUCHON for 20% off)
I like how you say to keep constant tension on the muscle your working, it really is the best way to get the best definition and gains. The science has changed allot since I was in my 20's, I'm 53 now and have never put down the weights, I have longer off times now but I try to hit them at least twice a week.
Takes a lot of dedication to live this lifestyle day in and day out. Perfect muscle definition.
That's his full-time job. When all you do is Eat, Train and rest, it's not that hard.
1:00 - Static Hold Bicep Curls
3:10 - Dumbbell Overhead Extension
5:06 - Hammer Curl Variation
7:30 - Skull Crusher Variation
9:26 - Dumbbell Curl With Twist
10:55 - Dumbbell Tricep Kickback
12:23 - Dumbbell Forearm Twist
I'm guessing that biceps do it for you??
@@charlesf4428 bro?
Legend
Looking forward to trying the static hold bicep curls (1:05) and the 1 & 1/2 rep hammer curls (4:55). Interesting variation of a "Zottman Curl" (9:32). For me, palms down reverse curls causes pain in the outside of my elbows.
Great addition to my workout plan. Thank you so much for breaking everything down. That DB Curl with a Twist destroyed my biceps, even at a lighter weight.
Just did this workout and you were not lying it’s a stupid ridiculous pump and my arms are on fire I loved this workout!
I've been doing static hold exercises for some years now, they work extremely well. It's especially good with lying dumbbell skullcrushers. Hold them at 90 degree angle, then raise one dumbbell up then down at a time.
Thank you for this video! My arms have never been so sore, and I'm already seeing results.
Lmao what
I follow you as a Turkish fan. Thank you for giving me the things I send greetings times in Turkey
Are you a spy for erdogan??
@@martijn7593 What does it have to do with sports, man? Look at you.
hahahahah that intro killed me 😂🤣... anyways awesome workout man
I love this channel man
And i needed this cuz i only have dumbells so thank u Richard
I liked the video just after the intro, didn’t even need to watch the rest of the video to decide. Absolute class👌😂
Haha thank you my friend 🤟🏽
@@richard_duchon Can do this workout with 2,5kg dumbells
@@soccerstar5997 yes
This video is unreal. My pumps been HITTING. Much love to you brodie
Ok.... that intro.... I’m dying 😭😂🤣
He was flexing😂😂
No one is loyal than u girle 😂
Vikram Bhayani i felt like superman for a second 🤣
@@richard_duchon u r superman dude💪✌️
😂😂😂😂
Like this. Combining isotonic with isometric exercises.
The intro was between great and funny, you looked like a superhero. I like your humor and you have amazing arms!!
1:05
3:27
5:12
7:45
9:32
10:57
Big up yourself champ
The first exercise is wow👌🏻🔥 I try it today and it's super.
Great video Richard! Informative and technique driven, I just finished the workout and am totally pumped!
Love the background score during the hammers
That bs is lame
Instros are getting funnier 😂😂 and videos are getting best 💪💪
You have a very good sense of humor. I am addicted to your intro. Also that coffee one.🤣🤣🤣
Many interesting variations I look forward to trying next arm day. Thanks for the demonstrations.
Just done your arm work out OMG thats fire,, loved it... Great pump... I've not long started up, im 38 and its time to do this for myself and im seeing gains already.... Keep smashing them videos out brother cheers....
THANKS FOR ALL THE VIDEO MAN 👀💪💪😊
Lots! Of love and respect bro for guiding & motivating all of us......❤❤❤❤❤💪🏻
Just did this workout this morning 🤯🤯🤯. Amazing pump in very little time! Will definitely be adding this to my regimen 👍🏾💯
Bullyjiuce and Fraser Wilson and Chris heria are my go too definitely be willing to add this to my routine 👍
Same lol
Did your arms grow?
@@FordescortRSMK did your arms grow?
@@playlikejannik6474 yes I’m still working with them though
That's the rights. One of my trainer suggested this.
Many thanks sir !
Love your program, tries it and it’s top ! 🔥💪🏼👏✅🎩
Great video. I did this workout and It felt great.
Thanks!
this video motivate me to train today. today was rest day but not any more. lets get ittt.
Daniel Vibez yess let’s work 🤟🏽
@@richard_duchon =)
Thanks for sharing ! Gonna try these . I’m learning appreciate the mix
I would say , you are the best because you are talking and teaching that is the way I can learn how to workout because the other ones are just blah blah blah and I don't see them doing it
Great intro lol. Always a good day to train arms💪🏼💪🏼
Richard
Pls do a chest
Back
Shoulders
Legs workout
With dumbells only pls man id really appreciate
Now u hve ur next videos planned out
thanks for the workout routine! I tried it today and it was really fun! hope you make more videos with dumbbells please :)
I’m doing this workout every morning thank you so much 💪🏾💪🏾
updates?
@@aubreyschafer7799 I've gained 4 pounds and I've gotten bigger. I actually was on vacation last week and people asked me if I work out because I had my shirt off for the first time in my life
Thank you for sharing this video dude👍🏼
Great work out! Thanks for sharing Richard!
Great variation of the tricep kickback to avoid using momentum!
That was a funny intro, did not see that coming 😂😂
Videos worden steeds beter, goed bezig bro!!
Amazing workout as always!👊 can’t wait to feel the burn with this🔥
Nice workout. Helpful 👌
Thanks Richard, I was waiting for that video from long time.💪🙄🤘
That intro...low key comedian🤣
your workouts are awsome!!!
Great variations of exercises I'm doing already . I'll put them in to add variety ! Thanks
Wow!! Superb.I like all your fitness videos,so innovative
thank you so much i did this workout this morning and it was so good i feel my biceps AF
awesome work out, amigo.
Man! You just got my thumb up as soon as you crossed that door.
My guys triceps have abs🔥😂💯
I'm doing these after work today 👌🏻 armday
This is some next level shit. Don't think I'm quite here ... YET. I'll check back in about 2 months.
good workout and huge bicep bro I definitely will follow all the step brother thanks
It's working keep up the good work brother ❤
My favourite work out
*PERFECT* ❤❤❤
Woww I will try good work out I will learn from you
That did the job 🔥🔥🔥
Thanks for helping
Very good job guy
Excellent workout guy
This awesome boss
Bro u always put smile on my face❤❤❤💪🏻
I have tried this workout and my arms have been sore for 2 days now.
Looks great will give it a try.
your biceps were very nice . I also make biceps like your 💪💪💪💪
😂😂😂😂 the intro was awesome can't wait to do this work out tomorrow thanks 💪
Good form . I wouldn't be able to get a pump doing this workout . I need to do 20-25 reps , especially overhead extensions reps of 25+ x 4 with 85lbs
GREAT VIDEO 👍💪💪💪💪💯
Thanks, it was a perfect helpful
I thought every day was arm day 🤫
You’re absolutely right
Wow so good the gym 👍👍👍
Awesome workout bro 💪💪
11:10...cable kick backs are far superior to these because it is constant tension with cable. These you get a break when you bring it into your body.
You help me so well
Very nice fitness tips
Mano do céu eu fiz esse treino hoje na academia e os meus braços estão até tremendo
@Richardduchon Good workout get form! 🏋️
Great workout!
For me btw. Maybe it might help you to🙂
4 sets 10-15 reps
4 sets 10-12 reps
4 sets 10-15 reps
3 sets 12-15 reps
3 sets 10-12 reps
3 sets 12-15 reps
4 sets 15-20 reps
All exercises are very excellent and brilliant bro of arms and forearms and you are looking very outstanding doing this workout 👍👍👍👍👌👌👌👌👌❤❤❤❤❤❤🔥🔥🔥🔥🔥🔥🔥🔥💪💪💪💪💪💪🙏🙏🙏🙏🙏👏👏👏👏👏👏👏
very good.
0:40 feel it bro 😂😂
I am a huge fan of yours, keep it up dear
Looking Amazing!!!
Great workout🤩
Lots of love
You're going right
Richard has awesome hair, and the same build I’m still trying to get 🤠😎🧔🏼♂️
Thank you bro love you
You videos are always worth watching even just for the intros XD
Awesome bodywork with dumbbells 👌🌹
How many people think that he is Zack Efron when he entered in the gym
That intro was fire
Super arm workout thank you🌹❤
Intro is on Fire🔥
Respect man👏🏻