Name: Playbook - Caleb Fullmer - biceps & triceps
Uploaded: 2024-03-31T23:16:40.800Z
Duration: 50 min
Description: biceps & triceps

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push ups

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Hold opposite arm at 90 degree engaging bicep
- Lower with a controlled motion
- Repeat on the opposite side

biceps & triceps

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