Name: Playbook - Hannah Bower - Dumbbell Bicep, Tricep, Shoulder 10.24.22
Uploaded: 2022-12-18T12:45:59.981Z
Duration: 30 min
Description: Dumbbell Bicep, Tricep, Shoulder 10.24.22

Ooof, talk about a quick BURNER.  My shoulders officially hate me 🥹🫠. The pause + tempo lateral raise crushed my shoulders, in the best way possible.  Ready for day 2 of the challenge!

Cleo

🥵🥵 the arm pump this workout gives us unreal 💪🏽

Rylee

Killer! Know I’ll be feeling this tomorrow alllll over

Morgan

That last plank circuit kicked my booty! My arms were shaking so bad 😅

Caitlin

Jackie

Amy Escamilla

Liz Biehl

Garrett Simon

tiring!  I started from 5 kg but I had to alternate with lighter weights to finish the exercises!

Chiara

Love how quick this was but can still tell I’ll be sore!

Ashley

Christa

Vanessa

That’s shoulder and core finisher is way harder than it seems 🥴🥵

Caroline

Joleasa

Rachel S.

Ended with a few too many planks for my wrists but overall a very good burn

Paula Kane

Nichole

Loved this! Perfect for a quick workout before work!

This is a QUICK but effective and efficient bicep, Tricep, and shoulder workout.

Perfect for when there’s not a lot of time or a lot of equipment.

You can do this in a squeeze for time or as a finisher to another workout. 

You’ll need a pair of dumbbells. Incline bench optional.

If you haven’t already, join my Facebook group here: https://www.facebook.com/groups/451724679422276/?ref=share

For supplements, bands, and recipes: https://www.twenty2nutrition.com/

You will need a pair of dumbbells and an optional bench.

Back of chair, table, sofa, coffee table works great too.

Reps are per direction.

1 rep= 1 hammer grip (wrists face to your body) + 1 supine grip (wrists face the ceiling).

Recommended reps: 5-8

Form:
-start with your core engaged 
-hinge over at the hips (very important to engage core here to protect your back)
-engage your triceps to extend the dumbbells back. At the top of the rep squeeze your triceps
-come back to starting, turn your wrists so that they face the ceiling 
-kickback the dumbbells
-no swinging your arms, slow and controlled.

Alternating Grip Tricep Kickback

Modifications: you can do this standing or at a bent over position on a higher surface like a racked barbell, back of a sofa, chair, or table).

Recommended reps: 8-10

Form:
-in a kneeling position engage your core like you are preparing for a plank 
-place your hands on an elevated surface 
-keeping your head and neck still, bend your elbows so that your head lowers beneath the surface 
-press through your hands back to the starting position 
-don’t cheat by dipping your head down, keep it still and use your triceps

Kneeling Skull Crusher

Alternating Grip Tricep Extension ss. Skull Crushers

Minimal to no rest between the alternating grip and the eccentric curls.

You can rest after the eccentric curls, but see if you can immediately go from alternating into eccentric.

Reps are per direction. 
1 rep= 1 hammer curl + 1 standard curl

Recommended reps: 4-6

Tempo: 2-3 seconds on the way down for each curl. Pause at the top

Modifications: place a large pillow against the base of stairs to mimic 45 degree incline. Can also rest against a stability ball and a wall. 

Substation: remove incline 

Form:
-set your bench to 45 degrees 
-perform one standard bicep curl (wrists face ceiling) 
-pause at the top 
-lower the weights on a 3 second count 
-at the bottom of the rep, turn your wrists to face your sides (hammer grip)
-curl to the top, pause, 3 second count on the way down.
-repeat

Tempo Alternating Grip Bicep Curl

Immediately after alternating Grip Curls.

Recommended reps: 8-10

Tempo: 3 seconds on the way down 

Form:
-in a seated position engage your core 
-curl your weights to your shoulder
-pause at the top (squeeze your bicep here)
-lower your weights on a 3 second count.

Eccentric Bicep Curls

Alternating Grip Bicep Curl ss Eccentric Bicep Curl

Reps: 8-10 

Pause at 45 degrees 
3 second tempo on the way down

Modifications: remove the pause

Form:
-stand with your core engaged and shoulders retracted, feet firmly planted on the ground 
- start lifting your weights at 45 degree angle out to the side with arms slightly bent 
-at the halfway point (45 degrees from extension) briefly pause the lift 
-hold your weights for about 1 second 
-keeping your core engaged finish the rep (wrists parallel or just under shoulder level)
-lower the weight on a 3 second count, nice and sloooowww

Pause + Tempo Delt Raise

Minimal to no rest between these movements.

Reps are per side 🙏🏻

Modifications: place your knees down, or elevate your hands on a surface, 

Reps: 8-10

Form:
-engage your core and start in a plank position 
-keeping hips square, core engaged, and butt neither up in the air, or lower back arched 
-bend your elbows and lower them to the ground
- from an elbow plank position, push through the palms and heels of your hand and engage your triceps to press to hand plank position.

Plank Skull Crusher

Modifications: go onto your knees 

Substitutions: bird dogs 

Reps are per side 

Recommended reps: 4-5

Form:
-start in an engaged plank position 
-keeping your feet firmly planted shift your weight onto one elbow 
-lift your arm and reach it out in front of you as far as you can
-try and make sure your arm is more than an inch or two off the ground 
-some twisting in the hips is okay as long as core is engaged and active

Plank Arm Reach

These are great scapular strengthening and mobility exercise

Modifications: place knees down or elbows on a surface 

Substitutions: scapular push-ups 

Reps are per direction
Recommended reps: 4-6 

Form:
-in an engaged shoulder plank position 
-Lean forward by shifting your weight onto your very tips of your toes 
-pick a direction and lean your weight onto your other shoulder
-then shift your weight back into your heals as you transition into the next shoulder as you complete your circular motion 
-it’s helpful to remember your toes and pressing through them can help shift your weight

Plank Shoulder Circles

Modifications: place knees down or elbows on a surface 

Reps are per side
Recommended reps: 4-6

Form:
-in an engaged shoulder plank position 
-Lean sidewys by shifting your weight onto your very edge of your toes 
-pick a direction and lean your weight onto your other shoulder
-then shift your weight back into both feet equally as you transition into the next shoulder as you complete your side to side motion 
-it’s helpful to remember your toes and pressing through them can help shift your weight

Side to Side Plank

Modifications: go into your knees 

Reps are per side
Recommended reps: 4-6

Form:
-start in an engaged plank position 
-keep your core engaged as you lift one hand off the ground 
-slowly tap your opposite shoulder and back down on the ground 
-if you have to speed through these to maintain balance, go onto your knees and modify.

Slow Plank Shoulder Taps

Modifications: go into your knees 

Reps are per side
Recommended reps: 4-6

Form:
-start in an engaged plank position 
-keep your core engaged as you lift one hand off the ground 
-keeping your elbow slightly bent, pull it back to your side like you would with a row
-lift your elbow above your rib cage 
-if you have to speed through these to maintain balance, go onto your knees and modify.

Plank Row

Shoulder + Core Plank Finisher

Dumbbell Bicep, Tricep, Shoulder 10.24.22

Love it! Mora sholder & arms sessions please

Maria

Did 2 sets of the plate complex because why not!? 🔥

Maggie

Dumbbell Upperbody 12.5.22

I feel so weak! Which makes me sad because these exercises used to be so easy with higher weight. But I guess that’s just room for growth and motivation!

Those rows at the end definitely catch up 🥵

My wrist gave out during the rows with kettle bells, so I switched to dumb bells for more support. I thought I’d be super embarrassed, but I actually just laughed at myself and kept going. One year ago I would have been mortified, but now I understand that everyone makes mistakes, and if you’re not your not growing 🤷🏼‍♀️

Autumn

Gym Upperbody Pull 11.19.22

My shoulders and triceps are done for 💪💪💪🔥🔥🔥

Cynthia 

Dumbbell Upperbody Push 11.17.22

This was good! I finished with plank instead and wow!

Good thing it’s not a hair wash day, I can’t lift my arms above by head 😂👌🏼

Nina

Dumbbell & Cable Shoulders 11.15.22

Arms feel like jello lol. My goal, is to be able to do elevated push-ups one day!

Tamara

Everything in this workout got me! Superb! Love how challenging it is...short and sweet!!! Hannah's done it again ❤️❤️

Sumaiya

Gym Upperbody 10.28.22

Not going to lie, initially, I was a bit intimidated by this workout.  I saw 1 min in each SS, and automatically thought, “ehh, NO.💀😂.”  But then I figured this is a perfect way to build back the muscle endurance that I’ve lost.  Needless to say, I survived!  Killer workout. 🔥

burn baby burn!!!!! I put my college athlete brother who plays basketball through this workout and he was feeling it!!! 🔥🔥🔥

Saryn Johnson

Amazing! My arms are legit jello! Thank you Hannah for these fun and amazing workouts!

Mary-Cathryn

Gym Upper Body 10.20.22

My shoulders are gonna be sore tomorrow and I need to wash my hair 😅😆💪

Facorited, downloaded!!! This was so much fun. Ready to take on the day 💪

Cristina

Dumbbell Shoulders 10.14.22

This was another nice addition to the 12 days of Christmas!!

Dumbbell Upper Body 9.26.22

As always harder than it looks, great little upper body workout x

Katherine

Great workouts! I love those exercises and how they were laid out. It was a nice change to have the back on the bench and do arms and shoulders. I increased my weight and felt strong but now I’m a little worried about recovery and hope I didn’t go too hard and tweak something in the next couple of days if my muscles are too tight in recovery.. I’m still trying to figure that part out with my shoulders, traps and upper back…

Janine Ducharme

Gym Back, Biceps, Shoulders 9.19.22

Alexandra

Another solid workout! Just absolutely love everything you put together!

Markie

My back feels great! One comment on the editing - it frequently happened that the first exercise clip also included part of the second exercise. When I had my phone placed away while I was doing reps, it got confusing to watch since I couldn’t always follow along.

Shivani

Dumbbell & Band Back 8.25.22

Needed that back burn today!!! ❤️❤️❤️

I know that the challenge is every other day but my body has been craving movement. This workout was perfect. Got it done just under 30 minutes.

Tiana

Cable + Dumbbell Back 8.19.22

Kolbi

Dumbbell & Cable Shoulders 8.17.22

Keri

I’ve gone back to this 4x now and each time my arms are DEAD at the end - such a good challenging workout

Elisabeth Litvak

Actually did this last night, oops! Paired with a cycling workout it was great!

Gym Upper Body 7.29.22

Good change of pace and such a challenge!

Dumbbell Shoulder, Bicep, Tricep 7.5.22

Kimberly

Gym Back and Bicep 3.14.22

Awesome day2 upper body workout after coming back from vacy.
Love love love the burn!!!

Camille

As always I’m dripping with sweat 😅 Had to use bands for the dips and pull ups but it felt good to do these again. 😍

Jillian

Gym Upper Body 12.15.21

Boulder shoulders!! Feels good to still be able to get some movement in. Thanks, Hannah, for creating so many workouts for all of my needs 🤍

Touoooghhh but showed me where my shoulder weaknesses are

Leigh-Ann

Cable + Dumbbell Shoulders 8.30.21

Very challenging but efficient when short on time!

Tricia

Didn’t have weights with me today! So continuing the diet culture detox challenge consistency with the body weight upper!

Shreya

Body Weight Upperbody 8.19.21

I felt a lot of these workouts more so in my biceps and shoulders, still a challenging workout. Taking a few weeks off, I feel weaker.

Had to settle for a couple of planks at the end because those push up Superman’s were 😩😩😩🙌🏻🙌🏻🙌🏻 By the end of the workout The burn was real. I had one set of 6 in me and that was about it.

Gym Back and Chest 9.17.21

Erin

Just what I needed today. WAY more challenging than it looks!

Katie

Arm workouts are always so deceiving. I didn’t realize how burnt out I was until I went to do the push-ups and could barely get through 10 before I needed to modify!

Dumbbell Upperbody 8.16.21

Thanks for the light weight endurance style! I’ve been working through PT for neck problems and a lot of these shoulder workouts are rough on the small neck muscles. This felt like a step in the whole body wellness direction!

Rachel

Great intro to upper body workout! I did it only 2 times

Makinna

Dumbbell Upper Body Burnout 8.11.21

I did the machine assisted pull-ups because I have never done them before .. I am arriving at 6 .. 😅what an effort!  well, i just have to try to figure out the correct weight for me.

Dumbbell + Cable Bicep and Tricep 7.13.21

26 reps with 10lbs each hand in 2 min for the finisher. I’m toast 😮‍💨

Wow!!!!! That burner at end still gets me, in 6 months I’ve made 26 reps in 2 mins and turned them into 70 reps in 2 mins 💪🏽 28 weeks pregnant with 12 months between pregnancies and feeling strong thanks to Hannah’s workouts and her content 🫶🏽

Candice Stone

Best workout in a long time. Falling in love with this app.

Katlynn

Dumbbell Upper Body 7.8.21

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

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

Alisha

Dumbbell Back and Biceps 6.21.21

And another one I’m completely in love with lol

Band + Dumbbell Back and Bicep 6.19.21

Struggling mentally lately as I work through PFD in my second trimester. Continuing to find motivation in your workouts and the reminder to engage the core.

Payton

Karol Herrera

So good! Instead of bands. I took this to the gym and did the whole workout with cables! Feel great!

Liv Ford

Bands Upper Body 4.28.21

Christina

Catherine

Dumbbell Delt 3.9.21

Arms are toast. Quick and effective... just the way we like it!

On the struggle bus with getting in my workouts, so I’m starting off nice and easy with my favorite upper body!!

Michelle Eisenberg

Dumbbell Upperbody 2.17.21

Love a good upper body day on a snowy day when I can stay inside and use what I have! Banded workouts are no joke! Ever😂 they always get me

Hannah

Bands Upper Body 2.9.21

Trying to get back into it after a few months off. Thank you for the push!

Abby

Loved the shoulder burnout at the end! Surprisingly difficult!

Breanne

My arms are shaking lol 

Absolutely LOVING this arm workout. Easy to stay in one small area too!

Dumbbell Upper Body 2.9.21

You find the most creative ways to work muscles and I absolutely love it for this first time pregnant lady!!!! 🤗🤗🤗

Skye Beasley

Sarah Lucero

Dumbbell Bicep, Tricep, Shoulder 9.24.20

Superb workout!!! The plate finisher and wall triceps got me real good. Pull ups (assisted for me🤣) were super fun!!!

🔥added my own cardio, but this was great for an additional Saturday workout

Those triceps against the wall are TOUGH! Armpits were nowhere near the wall 😬😅

Gym Upper Body 8.16.20

You are a beast! I did it with an 8 pound dumbbell and cried after about half way through 😅 loved this one though! Definitely want to work up to bigger weights!

Whitney

I added a minute of jump rope inbetween each set! Great early morning quickie 😆

Emily

Julia Grammenopoulos

Plate Upper Body 8.15.20

Virginia DelBondio

Mainly upper body- Ladder Workout 7.31.20

Love love love this one! I’ve never done iso holds or incorporated them into my workouts!

Needed a quick bjt effective workout and this was perfect!

Gym Delts, Bicep, Back 7.20.2

This is the best workout I’ve had in a long time!! I was in a workout rut so I decided to give your program a try and it’s the best decision I made

Dumbbell Bicep, Tricep, Shoulder 10.24.22

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