Name: Playbook - Hannah Bower - Dumbbell Back and Biceps 6.21.21
Uploaded: 2024-03-06T20:30:23.548Z
Duration: 30 min
Description: Dumbbell Back and Biceps 6.21.21

Carina

Love returning to these older workouts, especially in seeing how much stronger I’ve grown 💪💪

Mela

Pushed it with the weights and now I can’t even lift a ten pounder 🫠

Morgan

Katie

Needed something quick but good! It’s did the trick! 💜💦

Alisha

Charissa

Great arm pump this morning 💪. It's so crazy when you complete single arm exercises and you realize the different amount of strength you carry in different sides! Also siah is so cute 🥺🥰 he's like where's my mama 😅 also the 22 bands also double as a teething toy for my little #winwin

Caitlin

Emma

Did all but reverse hypers…what would be a good modification for these for pregnant bump? I know the one where I can use the apparatus but didn’t have access to one

Cady

Maria

Just couldn’t do the reverse hypers with 35 week baby belly in the way 😂👏🏽 as always awesome workout though!

Candice Stone

wooooweeee, biceps are on fire!!!! love this upper body pump!! 👏🏽🔥💪🏽 i can definitely tell that my upper body strength has increased tremendously since starting this journey.

Saryn Johnson

I’m curious why we did the leg raises at the end of an upper body workout. That part confused me a little bit. Other than that, it was great.

Sarah

Great! Are the alt curls counted like one rep is each arm doing both the forward curl and side curl?

Ashley

Your son!!! 😍😍😍🥰🥰🥰😂😂😂 He is so adorable 🥺 Great workout yet again!

Jillian

brutal. 1st day back in the gym since covid and it feels so good to be here and getting my body healthy after having my son!

Laura

Pamela

Perfect for a quick lunch workout! I’m doing a Peloton ride later today so needed a solid upper body workout to supplement!! Also LOVE the new Ptula, my haul comes in today!! 🎉🎉

Jai Aja

That get amazing! Biceps and back are the 2 areas I’ve been needing and wanting to work on. Thank you Hannah!

Keri

Karey

Great workout, as always! The reverse hypers definitely got me towards the end. Perfect way to end a back & bi’s workout. And Siah is just the cutest😍. I loved his small cameo appearance at the end.

Cleo

Natasha

Loved all the muscles that were targeted and the variety of exercises. I also enjoyed seeing Siah doing the workout with you! 😂

Alexa Gruener

So goooood!!!!! Had to switch out reverse hypers for lat pull down due to the baby bump 🤰🏼🙌🏼🥵💯🔥🤩

Camie

This is a dumbbell back and Biceps workout ( you will need a single band as well, or cable).

My goal for you on this workout is to push the weight on these movements.

The set and rep scheme is set up for you to focus on lifting heavy (lower rep range). 

I feel the need to reaffirm this: you will not get “bulky” by lifting heavy.

Challenge yourself today 🙏🏻

The reps for this workout are lower (8 per arm) so I encourage you to really try and challenge yourself with your dumbbell weights.

Remember the goal for this workout is to push yourself with the weights. 

Alternating each rep, you’ll fo a standard bicep curl while the other arm is at a 45 degree angle.

Alternating Bicep Curls

Tips for this movement: 

-core engaged 
-spine neutral (no rounding or arching) 
- engage the muscles between your shoulder blades before you start your pulling motion

Bent Over Single Arm Row

Alternating Bicep Curls Superset Single Arm Bent Over Row

Sitting on a bench, chair, or box you’ll hold your dumbbell by it’s head with a hammer grip (wrists facing each other).

Because of the distribution of the dumbbell these will feel challenging especially towards the top. 

Keep from swinging your chest forward and use only your biceps to curl the weight towards you.

Seated Narrow Curls

You will do 10 pulls standing up, and then 10 reps in the bent over position. 

Keep your core engaged and scapula retracted during these.

Banded Rear Delt Pulls

Seated Narrow Curls Superset Banded Rear Delt Pulls

To keep from using momentum to as a way to cheat the curl, place your elbow on the inside of your thigh near your knee ( but not on your knee!!) 

Also: mom life 😍😅

Seated Single Arm Curl

For this exercise you will do as many reps as you can. I went ahead and put 20 reps in for a goal, but you might end up being able to do more or less. 

Place your hips at the end of a bench, and with straight legs lift your legs parallel to your torso.

Reverse Hypers

Seated Single Arm Curl Superset Reverse Hypers

Dumbbell Back and Biceps 6.21.21

A Really good workout. done the workout with my partner and both our arms are burning, absolutely loving  your app , I normally just do CrossFit so it's nice to change it up a bit . Wer from the UK all the way down in Cornwall 💪 x

Katie Hughes

Katherine

Dumbbell Upperbody 12.5.22

Question: How do you feel about doing the pendulum rows reverse grip?

Loved the simple layout of this workout! Very easy to follow and I know I am going to feel it later this week! 😅

Emily Storm

Gym Upperbody Pull 11.19.22

❤️‍🔥❤️‍🔥 included this with week 1/day 4 of the optional 30 min and under program. Loved the burn in my arms from this

Jessica

That push press finisher is brutal!!! Didn't do entire 60sec both times, I had to pause to catch my breath. 🔥🔥🔥

Sumaiya

Dumbbell Upperbody Push 11.17.22

Rachel Macias

Kaitlyn

Pretty sure that my shoulders doubled in size during this workout 🤪

Dumbbell & Cable Shoulders 11.15.22

This was so good!
Goal this week is to be consistent!
Progress : preacher curls are at 18lbs. I started these with 15lbs 
And  scapular push up + windmill - 1st round I did on knees then full plank position on 2nd.
You just keep drilling "I'm strong" in me!!!! ❤️❤️❤️❤️

definitely going to feel this one 😂😂 great mind muscle connection this morning though!

Dumbbell Delt, Scapula, Biceps 11.4.22

This one is on repeat when I am short on time…

Molly

Jackie

Gym Upperbody 10.28.22

Kara

Little bit of tris, bis, shoulders and core - loved it!🔥

Marissa

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Jennifer

Tiana

Gym Upper Body 10.20.22

that plate complex was KILLER. definitely something i’m going to add on the end of more of my workouts. keep ‘em coming!❤️

Dumbbell Back and Biceps 6.21.21

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