Name: Playbook - Dora Antal - W1/D2 Shoulders and Back 💪🏼
Uploaded: 2023-12-30T18:51:24.031Z
Duration: 45 min
Description: W1/D2 Shoulders and Back 💪🏼

- Sit upright and avoid swinging back
- Drive the movement with your elbows down , keep chest up 
-Squeeze at the bottom and slowly return to the starting position

Close grip underhand Cable pull down

- Keeping shoulders back
- Extend both arms out and back using your triceps
-perform the exercise with light-to medium weigh (2-5kg /side)

2 arm cable crossover extensions

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Seated side lateral raise

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

W1/D2 Shoulders and Back 💪🏼

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