Name: Playbook - Dylan Ferrier - Arms
Uploaded: 2022-10-05T19:27:57.803Z
Duration: 60 min
Description: Arms

- stand tall with limited elbow movement by your sides
- reach the dumbbell out bringing it to your shoulder 
- reverse the movement in a controlled eccentric back down

Standing alternating dumbbell curls

- Lying on your back 
- Grab the dumbbell vertically and lift overhead
- Bend elbows and lower behind head
- Extend back to the top over your head

Lying Dumbbell Skull Crushers

Arms 1

- Shoulders rolled back with elbows tight to the side
- I’m using the slightly narrower turned in grip on the EZ Bar handle
- Drive palms to forehead and flex against the weight on the way down

Cable Ez-Bar Bicep Curls

- Elbow bend is a huge part when doing this exercise
- I use two of the double ropes because it allows my for full extension at my sides with shoulders remaining pulled back
- Flex your triceps against the weight in the eccentric motion

Cable rope triceps extensions

Arms 2

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Stand tall, abs engaged and upper arms locked at your sides
- Pull the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Arms

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