Name: Playbook - Dora Antal - Upper body strength 💪🏼🔥
Uploaded: 2022-10-25T09:20:49.035Z
Duration: 45 min
Description: Upper body strength 💪🏼🔥

Zsofia

This Upper body workout is focusing on back , shoulders and a bit of biceps and triceps as well 💪🏼 
Get your elastic bands and dumbbells / barbells ready. 
For back exercises you typically need a heavier weight than for shoulders. So prepare a heavier set of dumbbells or barbell and a lighter set. If you don’t have lighter weights you can also complete some of the shoulder exercises with a light resistance band.
Enjoy 💪🏼🔥

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Begin with band in your hand, hinged forward with soft knees
- Pull the elbows up towards the ceiling until triceps are even with your back
- Keep your belling button pulled in towards your spine and your back flat

Banded rows

- Begin with band in hands, arms extended 
- Retract shoulder back then extend arm overhead as far back as you can

Banded scap retract into overhead extension

- Stand holding a band in your hands over the head 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Overhead Banded pull aparts

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Dumbbell single arm rows

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders then press up over the head and extend your arms all the way
-slowly lower the bar to the starting position

Barbell bicep curls to shoulder press

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Barbell upright row combo

- Stand having the band doubled up around your wrists 
- Pull your arms apart adding tension to the band
- Release and repeat

Banded pull aparts 2

- Hold the dumbbells/ barbell  in front of you with palms facing up towards the ceiling
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell / Barbell front raises

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up
- Keep your core tight and back flat

Tricep push up

Upper body strength 💪🏼🔥

Warm up

I’m definitely all warmed up now 🤣👍

Claire

HIIT + Upper body

Full body workout 🔥

Dora

First and second block was together and 3x60 sec. Exercises are choosen smart, exactly what i just needed 👍

Upper body strength 💪🏼🔥

Community

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