Name: Playbook - Gabriel Valantino - ARMS
Uploaded: 2022-12-26T06:11:58.381Z
Duration: 45 min
Description: ARMS

This was a great workout! Just bought the bow flex adjustable dumbbells and happy to see there are workouts specific to dumbbells

Blake

- DB seated curl
- DB hammer curl
- DB preacher curl
- DB zottman curl
- DB overhead tricep extension 
- DB extension

- Sit on a bench with a dumbbell in each hand 
- Curl the dumbbells up
- Lower them back to the starting position

Dumbbell curls seated

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

Dumbbell hammer curl

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curl

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- In a seated position hold dumbbell in each hand 
- Bend at the elbow to 90 degrees and dumbbells behind the head
- Straighten elbows to raise the dumbbells up

Dumbbell seated overhead tricep extensions (double)

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

ARMS

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