Name: Playbook - Alyssa Christensen - Bicep and Triceps
Uploaded: 2022-09-20T05:16:30.666Z
Duration: 30 min
Description: Bicep and Triceps

- Sit upright on bench or chair
- grip palms facing each other
- Curl upward toward shoulders

Dumbbell Seated Hammer Curl

-Lay on bench or Ball
- Keeping elbows pinched into sides
- Push weight upward over chest

Dumbbell Bench Tricep Push

Hammer Curls, Tricep Bench Push

-Standing in either kick stand or leg underneath hips
- Curl dumbbells with palms facing outwards

Dumbbell Supine Curl

-Lay on bench or ball
- Weight in one hand 
- Bend at the elbow towards opposite shoulder
- Use opposite hand to stabilize at the elbow

Dumbbell Bench Single arm Tricep extension

Bicep Curl, Single Arm Tricep extension

- Sit on bench
- Pin elbows to your side
- Curl weights to make a W with arms

Seated Dumbbell W Curls

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

W Curls, Skull Crushers

- Curl upward into bicep curl palms up
- Rotate palms to face down as you bring the dumbbell back down

Rotating Bicep Curls

- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bicep and Triceps

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