Name: Playbook - Gracie Kramer - Dumbbell Upper Body Workout
Uploaded: 2022-09-10T17:55:52.589Z
Duration: 30 min
Description: Dumbbell Upper Body Workout

Strengthen & tone with this 15 minute upper body workout! It’s important to focus on technique & mindful movement during the workout to get the best results & prevent injury.

- Hinge at your hips, lower chest to a 45° angle & bring arms behind the body
- Extend your arm engaging your tricep 
- Keep elbow high, only thing moving should be your forearm

Bent over tricep extensions

- Hinge at the hips and lower chest down while bringing arms behind the body 
- Extend your arm engaging your triceps
- Slowly lift and lower arms at a comfortable range
- Keep elbow high, only thing moving should be your forearm

tricep extension pulse

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Push dumbbells out by straightening arms to a horizontal position 
- then bring elbows back in 
- Lower down with control

Dumbbell hammer curls

- keep body upright 
- lift arms to a horizontal position in front of the torso
- keep arms straight
- slowly turn palms to the floor for a sec
- then turn hands up to face palms to the ceiling 
- up + down = 1 rep 
- alt until reps are complete

Dumbbell Arm Extension w Twist

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

Dumbbell bicep curls

- Stand holding a dumbbell in each hand, elbows out laterally
- Press the dumbbells up overhead with straight arms
- tap dumbbells together at the top then slowly lower back down to a chest fly position 
- continue until reps are complete

Dumbbell Upper Body Workout

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