Name: Playbook - Eliza Katoa - Dumbbell Upper Body Pull Workout
Uploaded: 2024-04-14T21:11:07.587Z
Duration: 60 min
Description: Dumbbell Upper Body Pull Workout

Serena

Been feeling so dead the past few days so, I’m feeling very strong that I got it in today🔥🔥💪🏽

Julia

Sweat like no other! Felt my weak points during this pull workout but excited to keep working at it and strengthening them! 🤪🥵💪🏽🔥

Jazmyn Folauhola

Loved those movements!! 🤩 thanks Eliza! ♥️

Kristin

Megan

Happy Thursday! Today you have a killer upper body pull workout.  Feel free to modify movements as needed or do less sets to cut the workout shorter! Improve bicep, back, and core strength today! 

Focus on lifting heavy but with control. Take your time with every single rep. Slow down the lift and see what you’re capable of today. 

Improve overall strength and muscular endurance with this workout.

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

inhale: think down and out, ribs expand and core fills with air and pelvic floor relaxes 

exhale: pull band apart and think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Resistance band pull aparts

Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.

Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. For second position, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.

Return: Bring the hand back to the start position under the shoulder returning to the full quadruped position after the exercise.

Quadruped T-Spine Thoracic Rotations (15 reps each arm)

Bend in half and place both hands on the floor. Alternate opening up one arm up and open that chest to the opposite wall. Alternate sides.

floor touch rotations

- Perform inchworm out to a plank position 
- Perform a push-up
- Inchworm back to the standing position

Inchworm Push-up

Crab hold toe touches

To practice scapular push-ups, start in the standard push-up position or high plank position. Keeping your back in a straight line and without bending your elbows, slowly squeeze your shoulder blades together and apart to move your upper body up and down slightly.

Scap push-ups

Bend over and maintain a neutral spine. Engage the core and hold a pair of light dumbbells in your hand. Raise those dumbbells out to create a "Y" and lower them back down slowly and controlled.

Dumbbell bent-over Y raise

Quick Upper Body Warm-up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- pause at the top for 2-3 seconds and lower down slowly
*reps are per arm

Single arm dumbbell row w/ a pause (8 each arm)

Perform 1 full bicep curl. Then perform a half curl. That’s one rep. 

Engage your core and exhale as your curl the weight upward.

Prenatal 1 1/2 bicep curls

Engage the core before getting into the beer plank. 

Keep your legs bent at a 90 degree angle and pull that dumbbell from side to side. 

Modify this movement by doing a high plank instead OR doing an incline plank.

Bear plank dumbbell pull through (10 each way)

Circuit

Sound on for explanation. Bend-over and maintain a straight back. Engage your core and pull those dumbbells straight back toward your face, squeezing your back together. Imagine a rope on the end of each dumbbell, really pull those dumbbells back and get your elbows back toward your ears.

Dumbbell bent-over face pull

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

Superset

Start in a wide stance with your toes pointing out. With the dumbbells in each hand, hold them together with straight arms. Squat down, bending at the waist and knees and touch those dumbbells to the ground. Stand up, squeeze your glutes and curl those dumbbells up and back down.

Sumo squat supinating curl

- Remain bent over and avoid standing up
- keep your palms facing UP
- Focus on using your lower lats, avoid using your traps and upper back

Supinated dumbbell rows

Hold a dumbbell in each hand. Lie on your back and straighten your legs. Crunch up to your toes.

Straight-leg double dumbbell crunches

Get into a low plank position and alternate punching your arms out.

Low plank alternating punches

- Hold one dumbbell statically in the hammer position with your elbow at 90 degrees 
- With your other hand perform hammer curls

Dumbbell Hammer Curls with a Static Hold (25 sec each side)

Bent over row burpee

- get into a glute bridge position 
- hold one dumbbell between both hands 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- bring one leg back so it meets the dumbbell
- exhale 
- engage the core and slowly bring that dumbbell and leg back to their original position keep alternating legs

Dumbbell pullover glute bridge march

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

OPTINAL burnout (1-3 rounds)

Dumbbell Upper Body Pull Workout

Amazing!! Hope you and the family are well!!

Tiffany

Amanda

DB Only Back, Biceps & Core Shred

Every workout is very humbling for me, lol

Brandi

This one took a little longer bc baby was with me, but it was so good! 🔥👌🏻

Nicole Thurston

DB only Chest, Triceps, & Shoulders

Great stuff! I’ve been working out 3-4 times a week for a good 8 - 10 years now. Your workouts are very diverse and are a great cross between being athletic and weight training. 5 stars from me!

Tyler

Luna

Total Upper Body - Gym

Suzanne

Tonya

Workout done with mom! Arms are jelly🥵🔥🔥

Total Upper Body

Love the structure of these workouts 💥 Thanks Eliza! 💛

Perfect to get a great workout in on a time limit for me today! Thank you

Nicole

Lousili

Push Workout - Home

Emily

Morgan

Total Upper Body Burn

Push It (Chest, Triceps, Shoulders)

Sarah Hunsaker

Cortney Walker

Geia

Upper Body

Upper Body + HIIT

Rebekah

Allison Wells

Push Workout - gym

Vanessa 

Phew. I got steroid injections in both of my hands for trigger fingers and couldn't grip heavy weight for today but made do with modifications and still kicked my butt

Christine

Dumbbell Only Home Upper Body Workout

Perfect for working out at home! Amazing app! Good to be back on the Katoa fit 🚂🙌🏽

Dumbbell/Band Back & Biceps

Back & Biceps

Push Workout

Loved this workout! I was short on time this morning and this workout was perfect!

Pull Workout

Dawn West

Shoulders, Triceps, Core & Chest

didn’t let me finish giving you all the stars 😬

Melissa Fenn

Total upper body shred

Chest, Tri’s, Shoulders & Core

Quick Push/Pull Circuit

Parter Upper Body Finisher

Upper Body Burn

Quick Parter Upper Body Lift

Lindsey

Back & Biceps Attack

Back & Biceps w/ just a pair of DBs

Jessica millgate

Push Workout With Just a Pair of Dumbbells

Perfect workout!! Loved it and that AMRAP!

ended the day with a great workout!! thanks, feeling good!

Pelepetua

Heavy Lifting Back & Biceps / Core Focused

👏🏽👏🏽👏🏽 glad that one is done!

Terevarevahaunui

My shoulders and arms were on fire 🔥 in a good way though 😅

Claudia

Gym Chest, Triceps & Shoulders + Core

Mariah

The double push up to sprawls got me. Great push workout! 🔥

DB Push Workout

I love the format of these workouts! The variety is just enough to keep my mind working and tough enough to keep my body working too.

Losa

Upper Body - Emphasis on Chest & Shoulders

I’m not experienced enough to give advice. I thoroughly enjoyed this workout though!

Jordan Mills

My arms barely made the last round 😅🔥

Pull Workout Gym - Back, Biceps & Core

Strong chest, shoulders & triceps

Such a good workout!! The strength challenge kicked my butt! 🥵

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

Katie

Push days are my fave! Thanks for the amazing workouts!

Those 'to failure' moves making me reminisce about my military fitness tests 🥴 in a good way of course 😘

Push Workout - Gym & Home (chest, triceps & shoulders)

Back & Biceps (Gym)

So good! Upped my weight feeling stronger

Supinated rows get me every time for some reason 😤

Pull Workout (Back & Bi's + Core)

Riley Johnson

Jess

Chest, Tri's & Shoulders At Home

Such a sweaty finisher. Stuck with 20s the whole burnout felt good

So good. I did the full 15 amrap 
So sweaty

Had to do this one again cuz it’s so good! 🔥

Hailee

Upper Body Push Workout

Lesieli

I felt really strong today. Loved the until failure superset

Brigetta Utai

Upper Body Pull Workout At The Gym

Got dat bicep burn!!🙌🏼👏🏼💪🏼

Braelyn

It was so easy to complete this workout, I felt like time passed by and I was in a competition with myself

Legna

Vanessa

Upper Body Pull Workout At Home

Upper Body Pull

Making this up for missing it this week and I’m so happy i did

Wenda

Upper Body Push

Lindsay

Upper Body Push Workout At The Gym

Making me earn that Thanksgiving meal lol

Those push ups at the end 🥵🥵 Arms wobblin’ but so glad I got something in today. Thank you Liza!!

Voni

Shoulders, Chest & Triceps w/ just DBs

Loved the added cooldown! Good reminder for me. Great workout!!

Back, Biceps & Core

Back & Biceps At The Gym

I have like a mental "sweat meter" where I guess how much I'm gonna sweat in a workout... and everytime I look at the workout before starting, my sweat meter is always off- I end up sweating double the amount I anticipated lol

Back, Biceps Core Work at Home

That burnout was intense, could barely finish!

Dumbbell Upper Body Pull Workout

Community

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