The Only Real Arm Day Workout You’ll Ever Need


Complete Arm Workout (DUMBBELLS ONLY)

Video taken from the channel: CHRIS HERIA


The Only Workout You’ll Ever Need To Do For Big Arms

Video taken from the channel: Aseel Soueid


The ONLY 3 Bicep Peak Exercises You Need For MASS (COPY THIS!)

Video taken from the channel: SuperHuman You



Video taken from the channel: Obi Vincent


The ONLY Arm Workout You Need For BIG ARMS! (Ft. Charles Glass)

Video taken from the channel: SuperHuman You


The Only Arm Workout You’ll Ever Need

Video taken from the channel: PureWow



Video taken from the channel: Marino Katsouris

Arm Day Workout Big Hitters. Close Grip Bench Press. Here we start off with a big hitter to challenge the triceps.

This compound Volume Beat Down. Lying Triceps Extensions. This variation is a little bit different than skullcrushers. Instead of Block Training.

Block training is performed using. Exercise 1: Tricep Dips To start, sit on a bench and stick your legs straight out. Then shift your weight off your butt and onto your arms. Lower your body and bend your elbows until your arms are at a 90-degree angle, then press back up just like a reverse pushup.

If you are using a full body split, training a different muscle group each day for 4-5 workouts a week, you should train triceps on chest day and biceps on back day if you are not prioritizing triceps training. Start on all fours, with your hands squarely beneath your shoulders and your knees directly beneath your glutes. Simultaneously extend your left arm forward and your right leg back (parallel with your core). Then, engaging your core, bring your left elbow in to meet your right knee. Do 10 to 15 reps on each side.

Arm Day. This is a favourite of many bodybuilders and most guys who workout for health or aesthetics. Hell, there are many woman who go to the gym for an ‘arm day’ too – which is usually either a lame workout of curls with 5lb dumbbells and triceps pushdowns – or they’re actually doing a decent upper body day that for some reason they like to call ‘Arm Day’.

The Last Pre-Workout. You’ll Ever Need! I like to rotate my PW each and every training session so for me this would be an ideal PW for arm day or maybe shoulders but it just didn’t have that hard hitting energy or focus that you might need for a big body part workout like back or legs. and a hint of banana I’ve upped my overall rating. The only dumbbell exercises you’ll ever need Kate Maxey, strength and conditioning master trainer at Third Space. An underrated exercise that is thought to work just Alistair Toovey, kickboxing instructor at Flykick.

With a dumbbell in each hand, stand with your feet hip-width apart. Melissa. The Only 5 Exercises You’ll Ever Need If you’re the type spending hours at the gym—chest fly, back row, biceps curl, repeat—it’s time to reconsider your routine.

The bonus: You’ll need only one kettlebell. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! In order to.

Workout: Goblet Squat 10 One Arm Row 10 each arm Kettlebell Swing 30 Russian Twist 10 each side Sumo Squat to Upright Row 10 1/2 Get Up 10 each side Overhead Tricep Extension 10 One Arm Kettlebell Swing 30 (15 ea side) One Legged Deadlift 10 each leg Alternating Pushup 10 total.

List of related literature:

PURPOSE OF EXERCISE: To isolate the biceps of each arm.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

That particular exercise certainly has its place, but is not a good warming­up or beginning exercise because it locks the elbow joint, leaving the biceps vulnerable to injury.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

The need for ARM exercises is not uniform throughout the body.

“Performance Rock Climbing” by Dale Goddard, Udo Neumann
from Performance Rock Climbing
by Dale Goddard, Udo Neumann
Stackpole Books, 1993

The most basic workout is exercising each of the six major body parts-shoulders, back, chest, biceps, triceps and legs-by doing a single set of eight to twelve repetitions for each body part at an appropriate weight.

“The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal” by Jim Loehr, James E. Loehr, Tony Schwartz
from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal
by Jim Loehr, James E. Loehr, Tony Schwartz
Free Press, 2005

And arm curls, with dumbbells.

“Street Survival: Tactic for Armed Encounters” by Charles Remsberg, Dennis Anderson
from Street Survival: Tactic for Armed Encounters
by Charles Remsberg, Dennis Anderson
Calibre Press, 1987

No gains in arm size: “Effects of resistance training on elbow flexors of highly competitive bodybuilders.”

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

I like seven specific upper body exercises because they get most of the different arm muscles.

“Type 1 Diabetes For Dummies” by Alan L. Rubin
from Type 1 Diabetes For Dummies
by Alan L. Rubin
Wiley, 2011

TRAINER’STIP The point of this exercise is to thoroughly exhaust your biceps.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

This exercise works the biceps (front of upper arm), forearms, wrists, and hands.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

* Keep the hands near—but not touching—the * Lie in a supine position on an inclined bench in the athlete’s forearms as the dumbbells ascend.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Good “peaks” on biceps are more genetics than anything else.
    Some people have nice peaks, others have long, full biceps, and other people’s arm size come mostly from their huge triceps.

  • Your arms are not that big tho just confused as the title says train for mass and you have none really you look good shredded but not a mass guy

  • I’m curious. Is it always 3 sets for 3 different types of exercise for each muscle? I’m having a hard time finding the right combo for me.

  • I did those exercises for a week, and ended up with a TFCC/wrist injury.. I don’t recommend those exercises with a twist for anybody!!!

  • Yeah, that’s ONLY if you’re training arms and nothing else. For the natural lifter 32 sets JUST for arms wouldn’t leave neurological/endocrinological recovery to allow chest/back/shoulders/legs the larger muscles, to be trained sufficiently. So the science may be sound but for the natural trainee wanting to grow bigger and stronger all-round, then 32 sets JUST for arms is impractical. Arms will grow by doing heavy presses, dips, pulls and rows, and, MORE importantly, in tandem with the larger muscle groups.

  • some really poor comments I’ve deleted from this video about wearing a mask. Listen, I HAVE NO CHOICE. It’s the rules of the gym to prevent being shut down by the health department. Just focus on getting value from the gold nuggets in the video and less on what I’m forced to wear due to COVID

  • Everytime I did preacher curls, I purposely raised my elbows off and aim it to my forehead and something muscle bound douche said I was doing it wrong and activating my delts… I felt it more when I didn’t raise my elbows.

    Next time I stumbled upon another muscle bound douche, I’ll say “Charles glass says otherwise… ��” Lol

    Love your videos. Going to do these one the gym reopens.

  • Just by chance I found this video. Just amazing and easy to see and understand. My son and I only have dumbbells and a bench during pandemic and we are always trying to find great ways to switch it up. Thanks for a really good video!

  • Great exercises. Always good to squeeze hard on the contraction.
    It’s all about angles and which ones work better for you.
    Your camera angles were great but the video editing ruined most of the instructional parts of the video. Let your audience see your full rep range; Stretch to contraction.

  • It’s working, thanks. Need to grow my neck muscles, and fore arm. Is there a support needed to wear around waist during lifting loads?

  • Good to see high volume training is getting more attention.
    As a blue collar worker i found out years ago that the 6-8-10 reps didn’t do me as much as i hoped. I wasn’t exhausted enough, and if i were up the weight, it made me do half ass reps just to even lift the weight. So lowered the weight and up the reps. “You can ‘t grow on higher reps everybody said”. At the gym, as well all the gurus…. I thought i was doing wrong, so back to the olskool way. Sore joints and barely gains. Few years back i decided to fuck the gurus and use my own brain on how i feel. Do what works for me.
    And now? ” How do you get so shredded.”… ” whats your trainingstyle,” you got a nice growth and physique”.
    This also leads me to the thought that constructionworkers, Carpenters etc, walk all day. Carry heavy stuff. Stairs up and down. And they all are heavy build. Ok, not in a competition way physique. But they got the build. And do they stop after carrying two bags upstairs? “Oh no, my body is gonna get sore, and ill shrink ” No, fuck that.
    Besides, the high volume training gives me more stamina wich leads to easier heavy lifts/sets in between.

  • Preacher curl is more for the lower bicep area because it places the long head of bicep on slack.. opposite of the incline seated dumbbell curl which places it on stretch and biases its activation higher up on the arm

  • I like your vids the best I’ve decided shy. You don’t just execute the given exercise, tell us how it’s done and that’s that. You make mistakes, there’s errors in your workouts that in turn, teaches me/us. You can watch other vids all day long and copy them, but 9 times out of 10 the host makes no mistakes. So it’s hard to know when I’m making them. Until I watch some of your videos such as this one, then I can see the mistakes I’m making also.

  • Bro I’ve been doing dumbbells for over 2 months now yesterday was my first time trying your work out and let me tell you o think I been doing it rong for 2 months because today my arms are sore as they ever been your workout plan really works thanks for the tips

  • Hey Chris I want to ask u that I am 15 years old and my parents always tell that if I continue to do dumbells workout my height will not increase is it true?

    Pls reply

  • Did this last night for four rounds. Took my time with it, and mustv’e gone through three pints of water! haaa! Thank you so much Chris! I’m so glad i found your channel! As you say….Let’s GET IT! haa!

  • Stop touching your mask. By grabbing your mask you’re defeating the purpose of the mask. Then you touch things with, possibly, the virus on the mask, now on your fingers and spread it. You grab by the ear straps. Then you have to wash your hands. Or don’t pretend and don’t wear a mask at all like your trying to actually avoid the virus. Gyms are breeding grounds for the virus.

  • Bro yesterday i did this workout and now my arm is painful af��..when it recovers it’s gonna be hard af��. Thank you so much bro… subscribed u from a long time.

  • Hi Troy, thanks for all the great vids with C Glass. I’ve never really gotten much from concentration curls. Looking forward to trying these exercises out. Especially the 3rd one.

  • Love your channel and I’m really glad you’re pretty much a superhuman we live in an exponential time and we can gorge ourselves on delicious healthy food fun healthy things it’s just a matter of habit and I’m helping others subconsciously succeed. Do you doing my own training that isn’t bringing much results especially after years of wanting exponential things like a cryo chamber, EAA’s, Magnesium, Burn supplement, etc to increase recovery and get me to my goals in a more long-term Safeway. I currently struggle living in family of five and a single mother to be able to go to the gym eat enough food etc. H.O.P.E team (Helping Other People Excel) Will solve the problem I have and for numerous people. This whole team will spread the love of God and help people who live in a bad situation no longer have processed foods emotional pain lack of support etc. I need your help solving untapped human potential which is one of the worlds biggest problem I’m solving. If in anyway shape or form you can help me live in a more fun environment with superhumans not having to worry about training food transportation etc. thank you for taking your time to read this and if you’re Open minded and want to help or know more you can watch this message to millionaires video I made thanks��

  • Yo Troy! I just destroyed my arms with this! Thanks again for a simple and effective tutorial! If you remember also tell Mr. Glass thanks for his knowledge and time!

  • Break the mould, break the rules bro….this video is definitely going in my favourites and offline videos for easy access at any time. Your great tips are very well appreciated brozer:)….thumbs up from Mauritius Island.

  • Honestly, hope to get decent size arms. Realistically, you can’t look like this guy without HGH. I am an MMA fighter. I am strong, but I don’t look anything like that. I am natural. A lot of these videos are false advertising. You will get in shape, but don’t expect to have big guns without cheating with HGH or some kind of steroid. That is just how it is.

  • This guy clearly started to do serious anabolics… I remember he looked very different several months ago…but to each his own…

  • For me, I do a full body workout on Saturday. No max weight, high in reps. That being said, I would like to see you do a full body workout. That’s if it’s not too much on you ����������

  • That first one I’ve been doing standing barbell curls that way for years and made the greatest biceps gains. Knowing when to bend wrist back during the pull up and trying supinate almost let bar rest on inside of Palm toward pinkies and little elbow raise at top. I can confirm!

  • Masks have been compulsary in gyms here in South Korea for a few months now. I got used to it, granted I probably don’t work out as hard as you do! I just can’t use the treadmill with one on, but some people are still using them, sometimes with masks have on when there aren’t people near them.

  • How do I cure the tendonitis in my left arm. I stopped lifting for two weeks. Take Alieve and I even bought tendonitis straps. Nothing seems to help. Every time I start to lift again, it re-aggravates the injury. How long before I lose all the mass I had? I’m 46 years old, so I don’t heal as fast as I used to. I was doing so well until this injury took all of the wind out of my sails.

  • Hope you Find this workout useful and please don’t forget to hit that LIKE button as it reallllllyyyy helps me out Alot and I appreciate it ���� #BREAKTHEMOULD

  • Any suggestions for other workouts from chris to add to this to build a routine? I have no experience with working out other than trying random videos here and there. I would like to get into a proper weekly routine and want to make sure I’m working everything I should be. I plan on doing this arm workout with his 6 pack abs for beginners video I found. I have no idea what other workouts I should include and how often each should be done in a week. Any suggestions or advice?

  • Great video man. It’s good watching you run through your exercises in detail. Out of curiosity, how long do you wait between sets?

  • Chris: Getting a whole lot more stronger than sitting down+more results+more shredded
    Me:….. who have been doing them sit down all the time

  • Question! I just started full body because I can only get in the gym 2-3 days a week. However I want to emphasize my arms more and I dont feel like they get the tension they need when I’m doing full body. Any tips from anyone?

  • Little help please. Are you doing four sets of exercise 1, then four sets of exercise 2…….. or exercises 1 through 6 in order then another round of 1 through 6 four times. Thanks.

  • Very informative. & Shoutout to your Videographer. It would be awesome if you did these with the entire reps in there instead of cut of and transitioned to hurry up the video.

  • First of all I got to say thank you. Dude I hade no clue what I was doing before. Amazing workouts you been kicking my ass with them appreciate it though.. the question is how much time should we work out for? Thanks again

  • You are one point with these videos! I have switched up my routine using your training tips for the past month and have seen significant results! Keep it up!

  • can you do a video on the basic dumbell concentration curl,also i found the most helpful excercise you did was on the incline bench lifting to dumbells at the same time

  • masks are a stupid small thing but they are a reminder and a symbol that we are all confined. No gyms, no bars, no movies,no sports, lost jobs, lost homes, etc etc -so it is NOT just wear a mask. If it were not for all the other things we lost!

  • dont give business to places that go along with this bullshit. They make it tough for the rest of us cuz they make these govnors think that they can tell us to bend over and we will comply.

  • The so much advice around building muscle but it looks like you know what your doing so thanks for the tips.. I started in march and still going

  • Right so I watched the first 5 mins of this video as you said the ONLY exercise.. 5 minutes in you’re on your 3rd different exercise?

  • You know they’re only wearing those masks for the video. I think I’ve seen one person you was a mask at my gym you just can’t work out and wear masks it doesn’t work

  • Nah. This will not give you bicep peak. You lose a lot of the contraction at the top when you lift your elbow. The key to peak is squeeze and hold at the top

  • As a Black Man I appreciate how you are coming at this Charles is a legend. You are appropriate in in your respect and behavior. Your family has trained you well.

  • Why the masks? focus more on hand washing before touching face, don’t forget to clean you cell phone as well, I don’t even take my cell into the gym anymore.

  • wOw… love this combination in speaking.. I’m sure I’ll hate it while doing it.. Thanks for the creative mix! Awesome & well directed as always

  • I did the biceps swoop curls with Joe Mc Neal for Florida heavyweight show I was training to win. My biceps grew so much. People watched me and said I was doing it wrong. I told this one guy when you look like 240 at 5% then I was listen. Lol

  • Dat 2 guys with blue and pink shirt beter off do cardio exercise and body weight burpeess squating jumping jacks.ropes..rather than nothing burn there just doing rowing…hahahhahahahhahahshahahhahahs.

  • Ok, raising your arms off the preacher is doing NOTHING except allowing you to use your shoulders to help with the curl. Please, don’t waste your time with that shit.

  • A lawyer runs a stop sign and gets pulled over by a sheriff. He thinks he’s smarter being a big shot lawyer from New York and has a better education than an sheriff from West Virginia. The sheriff asks for license and registration. The lawyer asks, “What for?” The sheriff responds, “You didn’t come to a complete stop at the stop sign.” The lawyer says, “I slowed down and no one was coming.” “You still didn’t come to a complete stop. License and registration please,” say the sheriff impatiently. The lawyer says, “If you can show me the legal difference between slow down and stop, I’ll give you my license and registration and you can give me the ticket. If not, you let me go and don’t give me the ticket.” The sheriff says, “That sounds fair, please exit your vehicle.” The lawyer steps out and the sheriff takes out his nightstick and starts beating the lawyer with it. The sheriff says, “Do you want me to stop or just slow down?”

  • Great video! Other channels always say that you have to rest muscles and should only train that muscle group 3x a week. What do you think? Personally, I’ve had gains despite training the same muscle group every day.

  • With your mobility training do you think this would help relieve sciatica pain and stop it from occurring? I only really do bodybuilding but looking to do a lot more mobility as I suffer with sciatica and tight hamstrings and have suffered with a bad back for years (unrelated to bodybuilding) so would love more tips on this style of training

  • It says the ONLY 3 exercises for bicep peaks in the title, then at the end It says the 3 BEST. But besides that, sure it’s good info. Always good to switch things up. Just saying, I’m sure there are others that can put top 3. Keep getting that good money though..

  • Thank you Marino. But do I have to complete all the workout in one set and should I again repeat the set 4 times..
    Complete one workout with 4 sets and then go to next workout..
    I’m in a dilemma, pls help me out.
    Thank you

  • Am I alone in this opinion, or does anyone else think most these body builders on youtube and instagram have some of the worst taste in music. ��

    When you say the word health, you are referring to the wellbeing
    of yourself or others. The first and easiest things you can do to
    better your health is to eat properly and work out routinely.
    Working out doesn’t have to mean you aim to become a
    bodybuilder or weightlifter though those are possible
    achievements to gain from working out. It could simply mean
    you want to maintain a certain weight or keep your body moving
    properly and functionally. This book will run you through the
    simple tips and techniques to be in the best shape of your life. Get the book for through this link

  • When you turn your hands out,you take out the forearms,this nothing new,try getting off the gear and pay your dues,you have right talking about how to workout

  • yu counting the warm up sets in those 15 sets per bi or tri? Iftis came from someone else i would care, but Charles glass is THE Charles Glass

  • Last week I did the exercises in your other bicep video with Glass and literally haven’t been able to fully extend my arms for 4 days������

  • What a load of shit Muscle hypertrophy through a straight bar bell curl has been documented in many trials to activate the most fibre

  • Hey Marino, thanks so much for this: brilliant.
    I am 67 and will be implementing your regime everyday, so well demonstrated.
    And: don’t worry about the hair, at least you have some
    Thanks again.

  • Hi Brother, nice to see you and The Godfather of Bodybuilding safe and doing a great Biceps workout! Useful tips, I will try that next week if everything goes well. Peace be upon Charles, Kitty & you Troy.

  • how much protein and cal do u eat dally? and how do u feel about raised sets instead? (ie instead of lowering weight u raise it to force groth)

  • I refuse to go to the gym and wear the Mask of Shame. Two CDC reports, one German, one Swedish and even South Korean research reports say the masks are only effective in a surgical setting or if you are at extreme risk. Viruses are only.2 Microns. All the masks do is inhibit oxygen flow and have you breathing expelled bacteria. Herd immunity is the cure. Not wearing a symbol of control. Good info on the exercises though. Keep it up.

  • Hey bro, I tired Wide into close curls. My right knee hurts man. The whole weight is going on the right side knee. Any trick/idea to correct it?

  • “The only workout you’ll need to grow your arms”
    So fapping? Jk Jk. Liking the video because imma try it out!
    Btw, ever think about doing a ab workout video?

  • I like your videos, but I gotta figure out how to modify them so they work for me because I’m in a wheelchair. So if you have any pointers on how to modify them, I’m open to it

  • Thanks for the video. Now, I don’t think it needed a scientific team of investigators to reach the conclusion that the more sets you do, the greater the gains are likely to be!! However, you are a pro trainer and work within the fitness industry, and if you have the TIME to do 15-20 sets of reps for just ONE muscle that’s great. I for one don’t have the time to do that! I work out for 3 hours at a time 3 times a week. In that time I have to cover ALL of my major muscle groups. Needless to say, I have not made any noticeable gains in the 45 years that I have been weight training!! My stats are the same now as they were when I was 25 [ I’ll be 70 next birthday] Maybe I can include one of these techniques a couple of times a month to see what happens.

  • hey bro i find it hard to keep my blood sugar under very tight control as i have gastroparesis side affect of diabetes will i still able to build muscle mass with higher sugar levels like 9-12mmols

  • I’ve been spending the past two weeks trying to find a good channel for dumbbell workout routines, and I think I found THE channel perfect for me. Most channels kind of just show what they do instead of how they do. Just finished this one and it was more than doable while still burning me up. I only managed to get through two rounds, but at least I know it’s working. Glad I found you!

  • TAKE OFF THE MASKS!! They are total bullshit and do NOTHING to prevent any kind of “virus” from spreading…All they do is deprive you of oxygen…very bad idea especially when working out,
    Wake up people! We have been lied to on such a scale that most cant even comprehend or want to try

  • What I learned from all these work out videos is………. we are all still trying to figure out which workouts actually work best for our muscles ��. I think it comes down to what makes your own body feel the most activation

  • Hi, I’m barely starting to work out and I was wondering if all these exercises, is it one set of 8 reps each? Or how many sets and reps per exercise?

  • You can not build a peak like Robbie, Arnold, etc if you dont have it, you will never get it. The improvement from such exercises would be so minimal. This guy has bad arm genetics and can do this forever and will never build a Arnold peak. I know, i have big arms 18 3/4 cold but horrible shaped biceps. Still a good video because of charles..

  • Videos like this are super helpful. My body type is ecto so it’s always been hard to engage my biceps whenever I’ve had to lift anything heavy because my traps, delts and back take over. Right now trying to build biceps is difficult because I’ve never had that mind body connection, watching how the wrist triggers and activates the bicep, along with that 1 second squeeze is really good technical info for me to try out. If I can learn this at a lighter weight, I’ll be able to build arms. Great video thanks again!

  • Great Arm work out,can wait to try it.I did your Chest and shoulder workout video,Thanks for the tips and training outside the box, I’m excited about training again. I would like to see a leg workout with the legend Charles Glass

  • I’m new and am looking to lose fat in my arms. This will help right? I’m not trying to bulk up, I’m just looking to lose a lot of fat.

  • Pls can someone help me with this? T^T When iam working on my arms, my left wrist somehow hurst as hell at the ulna ( both heads of these bones are visibly raised all my life) and somewhere between triquetrum and lunate bone ( idk i didnt study anatomy in english so i dunno if its right i just googled it, sorry for grammar too) and in all tendons around that area. I tried strenghtening the tendons slowly, but nomatter what i do it hurt when iam rotating my left hand, or pulling it up. T^T
    I can’t workout on my arms becouse of that pain.
    And i cant go to the doctor with that, couse it’s not an emergency. ��‍♀️
    Meep, can someone tell me what the hell should i do pls T^T

  • Just now saw this video… Not having the dumbbells right now… Gonna order then after LockDown ends… By the time can I do it with school bag after I put some text books in it?

  • Thank you so much for this!:D This is exactly what I was looking for.:)

    Also great reminder to squeeze the biceps when doing the exercise, I totally forgot about that. Now I’m feeling like wanting to redo my workout I did today.:D

  • Chris i cant get my jobs done, i keep finding more of your inspiring videos & giving them a go! Theses are the best of the best… 2nd week in & loving it ��‍������

  • Hi, I’m barely starting to work out and I was wondering if all these exercises, is it one set of 8 reps each? Or how many sets and reps per exercise?

  • With the tricep dips, how important is hand position? I heard/read that your hands should be outwards, vs parallel with your body? I’ve always done them similar to the way you do them but they said that’s bad for the shoulder. ����‍♂️

  • So awesome!!!! Chris you are the best. In day 19 of lockdown in New Zealand your workouts with dumbbells have kept me sane. I just love the way you fully explain the muscles that are being worked as well as your perfect modelling xoxo Thank you so much Please keep the working from home routines for beginners with dumbbells going xoxo

  • Some of the bend over exercises, could they be done while sitting on a chair to help with balance? Trying to get some Home workouts during this CV crisis….