Name: Playbook - Ashley Palmer Fitness - Biceps, Triceps + Shoulders
Uploaded: 2024-01-05T21:11:45.462Z
Duration: 60 min
Description: Biceps, Triceps + Shoulders

Terri Case

"A little progress each day adds up to big results"

This upper body workout is so fun and challenging! Targeting your biceps, triceps and shoulders with this one and it has been voted as a top favorite! 
Be sure to leave a rating and comment when you swipe to complete it! lysm!

- Start with having both dumbbells press together above the head
- Drop one dumbbell down and as you do rotate from a neutral position to palm facing out and bring to 90deg position.
- Alternate sides

Drop Press

- High plank position with hands inclined on bench, chair or step
- While keeping your body as still as possible alternate tapping the shoulders
- Keep hip bones pointed straight down (like headlights) avoiding your body from turning side to side
- Engage core and keep booty tight

Incline Shoulder Tap Plank

- Sitting at the edge of a bench or chair bring one DB behind your head holding the head of the weight
- Keeping the head of the DB facing the ceiling press in an upward motion extending your arms straight then back down

Tricep overhead Extension

- Start in a crouched froggy position with palms facing away from your body and leaning on your toes
- Fall forward and catch yourself. As you do this your elbows should go back and squeezing your shoulder blades together
- Push off the ground coming back to start position

Bodyweight Ball Pass

(Each Curl is 1 rep)
- Start by standing in an upright position with feet hip width apart, knees slightly bent, core engaged and shoulders back
- Bring elbows in to the midline of the body with palms facing up in supinated position and dumbbells out
- Curl up to shoulders and bring back down then bring weights toward the midline of the body to a narrow curl position and curl up again

Wide to Narrow Curls

- Sit on a level surface and place hands right next to hips
- Step legs out with legs straight or bent (straight is advanced, bent is modified)
- With elbows pointing backward lower your body until arms are about 90deg then extend back up

Tricep Dips

- Start by bringing dumbbells up to chest height
- With palms facing your body press one above your head and as you press, rotate the dumbbell so palm is now facing out.
- Bring back down to start position and alternate sides

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