Name: Playbook - Ashley Palmer Fitness - DUMBBELL ONLY upper body!
Uploaded: 2024-04-08T03:54:14.965Z
Duration: 60 min
Description: DUMBBELL ONLY upper body!

Grab a set of weights and hit your upper body! Wow my arms were feeling it!!!!

- Sit on floor with legs fully extended and a weight on one side 
- Press the dumbbell overhead
- Lower slow and controlled

Single Dumbbell Z press

Exercise 1- Z Press

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Skull Crushers

Exercise 2- Skullcrushers

- Start with hands holding dumbbells in a supinated position facing the body
- As you press above your head, rotate the hands to pronated position and rotate as you descend back down

Arnold Press

- take a long resistance back and grabbing the top part of the band bring behind your head
- with one hand create resistance by holding the band right at the base of the neck
- with the other hand grab the band at the end and pull upward extending your arm straight above your head

Banded Tricep Extension

Superset #1

- Holding one DB or weight press in a forward position. As you press forward your core should tighten or engage.
- Keep a slight bend in the knees for stabilization

Front Press

- Place resistance band on your arms just above your elbow joint and below your biceps/triceps
- Come into a high plank position
- With hands directly below the shoulders send elbows straight back keeping them close to the midline of the body.
- The resistance band will help boost you back up to start position

Banded Tricep Pushup

Superset #2

This burnout circuit has 5 exercises that are all 30 seconds long. Try not to rest until the end of each circuit going from one exercise to the next

- Take a dumbbell around your head and back to chest then press the weight out straight extending the arms
- As you press the weight out engage the core by bringing your belly button in

Around the World to Forward Press

- Instead of doing a lateral raise with arms straight you will bend them to a 90deg by bringing arms up in a half curl position
- From here you will take the elbows out away from the midline of the body and hands going from a neutral position to a pronated (palms facing down) position
- Keep the square form in arms the entire move

Bent Arm Lateral Raise

- This is a multi-movement exercise
- Start in high plank with your hands on the dumbbells and do a renegade row
- Then jump up and come to stand
- Press the weight up to an overhead press
- Bring weights back down to the floor and jump legs back to a high plank position

Mama Makers

- A combination of a lateral raise and front raise combined in one movement
- With one arm you will bring weight out to the side to shoulder height and the other in a forward position also to shoulder height. 
- Switch each rep

L-Raise

- Bring weights above the shoulders in a neutral position making sure not to rest the weights on the shoulders
- Keep your knees bent to help with stability
- Do a single press, then alternate to another single press on the other side then a regular press with both hands

SSD Presses

Finishing Circuit

DUMBBELL ONLY upper body!

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DUMBBELL ONLY upper body!

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