Name: Playbook - Claire Thomas - Biceps & Triceps - Dumbbells Only
Uploaded: 2024-02-02T19:19:09.435Z
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

I’m enjoying going between this and the lower body!!!  Thank you!! ❤️‍🔥❤️‍🔥❤️‍🔥

Biceps & Triceps - Dumbbells Only

Community

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