Name: Playbook - Dora Antal - W5/D2 Shoulders and Back 💪🏼
Uploaded: 2023-12-30T18:51:24.226Z
Duration: 45 min
Description: W5/D2 Shoulders and Back 💪🏼

- 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

- 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
Increase the weight by 3-4 kg each set

Close grip underhand Cable pull down

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows
- slowly lower the dumbbells (3 seconds) to the starting position and keep tension in the muscle without fully relaxing your arm at the bottom
Weight recommendation : between 3- 6 kg /dumbbell 
Use a weight that is challenging

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 (3 seconds)
Weight recommendation: between 3-6 kg /dumbbell.
It should be quite challanging to complete the reps.

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 
Think about driving the movement with your little finger to the side 
- Lower with control back to starting position
- weight recommendation : 2-4 kg/dumbbell

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
Increase the weigh by 1-2kg compared to your previous

Dumbbell bicep curls

- 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

W5/D2 Shoulders and Back 💪🏼

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