Name: Playbook - Brycelyn Sperrazza - Shoulders and Arms
Uploaded: 2024-01-02T17:53:23.736Z
Duration: 45 min
Description: Shoulders and Arms

Deff worked up a sweat! Use to lift without a plan didn’t even compare lol.

Tiffany

Chantell

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Hands shoulder width apart and raise to upper chest level

Upright row

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

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

Shoulders and Arms

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