Name: Playbook - Blair Epstein - Dumbbell Only Upper!!
Uploaded: 2024-01-06T13:34:05.347Z
Duration: 35 min
Description: Dumbbell Only Upper!!

- Remain bent over and parallel to the floor 
- Focus on using your lower lats, avoid using your traps and upper back
- Pull towards your hips

Bent over dumbbell rows

- From a standing position, flat back, parallel  to the ground
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts and lats 
- Lower with control back to starting position

Dumbbell bent-over reverse fly

Superset 1

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Superset 2

- Start on the floor with feet on the ground
- 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

Floor Dumbbell skull crushers

- Start with your arm at 90 degrees
- Press the dumbbell straight up
- Lower with a slow controlled motion bringing the DB slightly in front of your shoulder
- Repeat on other side
- 10 reps each side

Single Arm Dumbbell standing shoulder press

- Hold the dumbbells with your palms facing each other
- Curl one dumbbell up engaging your bicep as you curl, stoping at about 85% 
- Make sure you are not losing tension at the top
- Lower down with control
- Repeat on opposite side
- 24 total

Dumbbell Only Upper!!

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