Name: Playbook - Claire Thomas - Biceps & Triceps - Dumbbells Only
Uploaded: 2024-04-26T18:27:27.707Z
Duration: 45 min
Description: Biceps & Triceps - Dumbbells Only

Georgina Cantu

kari williams 

Terri

Jonah

Agnes

Kayla

Trish O Malley

Elizabeth

Cindy

Loved it! My arms are pumped! I wasn’t sure if it was 6 or 12 per side so I just did 12

Michelle

Rachel Collins

Alyssa

Laurie Messer

Tiffany

Danielle Roberts

Ashley

Post hip surgery day #19 and still have lots of restrictions…NEEDED an upper body that would challenge me and make me feel strong again, FOUND IT 💪🏻🔥🔥

Kristin

Melanie

Heather

Leah Fosness

Tory

Allyson Almeida

Katrina

Amanda

Danielle

It was a good little burn session, thank you!

Bridget Anderson

Love this arm workout 💪🏻⭐️💪🏻

TaWanna French

Kyla

Lee-Anne

Anita

Awesome pump! Added a core circuit for extra fun!!

Katie

Patti Frost

Jamie Huttly

tammy

Awesome!!💪🏻💪🏻💪🏻💪🏻

Brigitte

Another favourite workout 🏋️‍♀️🤙💛

Elaine

Gianna Damico

Natasha

Biceps & Triceps - Dumbbells Only

Warm up: Before you begin, I recommend completing the Home Upper Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

DB concentration curls

- With your chest supported on a 45 degree bench 
- Hold dumbbells with palms facing forward
- Curl the dumbbells toward your shoulders, keeping your elbows pointed to the floor
- Pause at the top then lower under control

DB spider curls

*10 each side 

- Alternately curl each dumbbell up and across your body toward the opposite shoulder
- Engage your biceps throughout the movement

DB alt. cross body curls

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

DB tricep kickbacks

Superset

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

DB hammer curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extension

- Lay down on bench with a dumbbell in each hand
- Place the dumbbells together side by side and press them up over your chest  
- Keeping the dumbbells squeezed together lower them back to your chest

DB narrow chest press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Biceps & Triceps - Dumbbells Only

Nicole Amaral

Katy

Shoulders - Dumbbells only

Shoulders - Traditional Gym

staci

Hanna Bromö

Nina

Shoulders & Back - Traditional Gym

Awesome workout! I feel the burn in all the right places

Tes Salb

Back & Shoulders - Traditional Gym

Back & Biceps - Traditional Gym

Killer! Had to do all assisted pull ups at the end!

Yesenia

This was a great workout to build off of with weight, reps, etc.

Emily

Sarah

Love this back work. Will be doing this again 👍🏽

Emma

The ab rollout… wow… I’ll feel that tomorrow…

Deanna

Back - Functional

Scott Webster

dips to failure are not okay!!!😂😂😭

Biceps & Triceps - Traditional Gym

Leslye

Monique Gillette

Hell of a workout!!! Loves it!!! Thank you!!

Modified some stuff and added more to it 💪🏻

Carlisa 

Chest & Triceps - Traditional Gym

Great morning workout! Got in 4 sets of each plus 5 of the first 3.

Chest - Dumbbells Only

Great workout & finished commandos @ 3:40, resting only once in between :)

Liesel

Maaike

Upper Bodyweight - Functional

Stefanie

Sydney

Sheila

Upper Bodyweight - Home

TBH…I wanted to quit after the first couple minutes but I kept pushing and didn’t quit. I made a modification if I needed to or didn’t go the entire 20 seconds but I didn’t stop. I’m proud that I pushed myself and kept going. This one is tough!!

Stephanie Betsworth

Challenging very hard I love a hard workout

Just getting back into working out after BB and this was killer! Got about 25% of it done, but feeling FIRE! 🔥🔥

Kelsey 

Upper Bodyweight - Home Tabata

Ioana

Only had reasonably light dumbbells so this circuit was perfect… great burn! 🔥 💪

Biceps & Triceps - Dumbbells Only

Community

More workouts from Claire Thomas