Name: Playbook - Ashley Ta - Shoulders
Uploaded: 2023-01-01T12:53:39.324Z
Duration: 40 min
Description: Shoulders

Lexi Cummings

- Standing with both feet together 
- Hold your db’s above your head and slowly lower your arms outwards, to your side and then have your dumbbells meet at the bottom.
- Then raise them back up in the same path back to the starting position.
- Do not rush this movement!
- This exercise isn’t meant to be done with “heavy” weights. So choose something light (I use 5lbs)

DB around the world

- Imagine you are making a “Y” with your arms
- Hold your dumbbells with your palms facing outwards and then slowly contract downward towards your shoulders 
- This is not meant to be a fast movement.
Go slow and controlled, also lighter weight is often more here.

Dumbbell Y press

Using two dumbbells that you are comfortable doing 10-12 reps with, sit with your feet firmly on the floor and press the dumbbells straight above your head.
Slowly lower them towards your shoulders and then back up to the starting position.
This is not meant to be a fast movement, and if you feel you can preform this movement fast— up your weights a bit :)

Dumbbell seated shoulder press

In a standing position:
- Press the dumbbell up until your reach full extension 
- Lower slowly and press back up.
Repeat on opposite side.

Single arm shoulder press with DB

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward

Seated face pulls - from lat pulldown station

Shoulders

Back workout

Chest

Home workout for the win 💪🏾💥💥

Dumbbell only- back

Paige

Great workout!  My triceps already feel it and I know my chest definitely will tomorrow.

Danielle

Chest & triceps: gym

Cable only: back day

I feel absolutely amazing after doing this dumbbells only: chest and shoulders workout

Shoulders

Community

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