Name: Playbook - Caitie June - Beginner DB Upper Body
Uploaded: 2025-01-17T04:59:00.561Z
Duration: 40 min
Description: Beginner DB Upper Body

you will need:
assisted pull up machine (optional exercise)
dumbbells
smith machine (can replace with dbs)

- Use the pin to select how much weight you want the machine to help you with
- The level of assistance you should choose will depend on your body weight as well as your upper back and arm strength
- Remember, the amount of weight you choose will be subtracted from your total body weight (ie. a 150-pound person with a 25-pound assist is now lifting 125 pounds)
- Standing or kneeling on the machine pads, grab the pull-up bars with an underhand grip so that your palms are facing back
- Hang with your arms extended to start
- Pull yourself up by contracting the lats as you flex at the elbows
- The elbows should be driven down to your sides
- Pause at peak contraction, your chin above the bars
- Lower your body back to starting position under control, stretching the lats

Machine Assisted Chin Ups

- Stand upright, holding the bar at arms length, forward of the body, with an overhand grip
- Hinge forward until your torso is slightly above parallel with the floor
- Row the bar by driving the elbows behind the body while retracting the shoulder blades, pulling the bar toward the belly button
- Pause at peak contraction before lowering the bar back down to starting position with control

Smith Machine Bent Over Row

- Lying on the flat bench, hold a dumbbell in each hand using an overhand grip, arms extended above your chest
- Flex the elbows to lower the dumbbells under control, as far as you comfortably can (the handles should be level with the chest)
- Press the dumbbells back up to starting position, squeezing your chest at peak contraction

DB Flat Chest Press

- Hold a dumbbell in each hand at the shoulders, using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Shoulder Press

- Sit in an upright position, holding a dumbbell in each hand at arms length 
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Seated Bicep Curls

- Sit in an upright position, holding a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Seated DB Hammer Curls

- Get down on all fours, placing your hands on the ground directly under your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one (Keep the elbows tucked close to your sides)
- Get as close to the ground as possible
- Engage your chest and triceps, imagining you are pushing the ground away from you as you press yourself back up to starting position

Tricep Push-Ups

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TONED ARMS (DB ONLY)

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Miley Cyrus *toned arms*

Mariela

DB only Arms

This was an awesome workout to do right in my apartment living room. Thank you so much for the burn!

Ashley

Sierra

I love her workouts so much -straightforward and to the point, easy to scale up or down and modify. Best workouts in here

Jasmine Galjour

DB ONLY- full body

Cheryl

Heavynli

DB ONLY- glutes & hamstrings

DB ONLY- quads & glutes

Just started back with exercise after a long hot August ( I live in Croatia) and there’s no better place to start than with your workouts. I signed up for the app last night and am so happy to have a new fitness plan following your workouts.

Lucy

Hosanna

Full Body DB ONLY

Rebecca

Katie

Emily H.

DB ONLY upper body

DB only Legs

Love all of the workouts I’ve done. The length of time helps to pick a workout too when I’m strapped for time. Look forward to picking a new favourite.

Nikki

Maria

Rosie

DB ONLY- upper body

The last set video was not working. It was black

Melissa

Lauryn

Made figuring out what to do real simple. Thanks Cait!!

Caryn Hadnot

Not really 30 minutes, apart from that great workout

Evelien

DB Only UpperBody

Perfect quick workout I’m definitely feeling it 😁

Christina

TRIGG

I love this one! The length of the workout and the muscles it works on!

Dana

Arms & Shoulders DB Only

Dumbbell Only Full Body

Shoulders & Triceps

Quick but effective arm workout! Feeling it 🔥

Brittney

Rachel

So good! Having trouble finding JUST dumbbell exercises!

Arms

Krissy 🩵

Love DB only upper body workouts! This one was great!

Chest & Tris DB Only

This is a lot more challenging than it looks! It really kicked my butt this morning! 🥵

Jessie

melissa

Dumbbell Only Quads & Calves

Quick and efficient workout especially when I’m short on time in the morning!

Kayla

I loved this!!! 
Especially when the gym is busy at 5pm!! 💃🏽💃🏽💃🏽💃🏽

Mariah Biswell

Dumbbell Only Glutes & Hamstrings

Dumbbell Only Legs

Upper Body: back and biceps

First glute workout I’ve done, been too shy in the past. It was really helpful to have it all explained step by step!

Gemma

Dumbbell Only Glutes

First workout of the new year and I’m so pumped to be back at it! This was a quick and efficient upper body day!

Probs won’t be able to move my arms tomorrow 😮‍💨 ouchie

Madison

DB only Upper Body

I probably shouldn’t say I hate leg day to myself throughout the entire workout. Efficient workout- moves get the job done

Margo Willett

Amazing! Definitely feeling it. Kind of confused on the RDL’s still but the video and description definitely helped! 🩵

Great workout🙌 I’m exhausted but in a good way 👍

Very easy and informative vids. Makes so much easier to work out being newbie like me

Dominika

Loved loved loved this one!!! The intensity and duration was perfect.

Omgggg the burn. Hurts so good! Is it 7.5 lbs you’re using for these sets?

Beginner DB Upper Body

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