Name: Playbook - Hannah Bower - Dumbbell Delt, Scapula, Biceps 11.4.22
Uploaded: 2024-03-06T20:30:23.397Z
Duration: 35 min
Description: Dumbbell Delt, Scapula, Biceps 11.4.22

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!!!! ❤️❤️❤️❤️

Sumaiya

Rachel Macias

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

Physically could not to the windmills, but loved the 3 exercises I could do. LOVED the slow motion

Jessica

Sally

Enjoyed this one. Those scapular pu are really interesting and I want to start incorporating those more!

Caitlin

Ciara

Really enjoyed this one 😍 can barely hold my phone up lol

Rachel S.

I thought I would need to modify the scapular push-ups, but I didn’t! Made me feel proud of how far I’ve come😊💪🏼

Autumn

Able to do this one at home which is super helpful. I’ve had a lot of anxiety about the gym lately. Too many people for the gym size, no bars ever available without a 20+ minute weight each time. As a result I have not been consistent. Sometimes I even drive to the gym and can’t bring myself to go in. All to say, I REALLY appreciate being able to modify this for home. Thank you guys. 
Such an inspiration. Trying to be consistent and keep my mind right going into the weather change.

Madison

You will need a pair of dumbbells and a bench for this workout (modifications included)

This is a short, sweet, and functional lift that will target your scapula, delts, and biceps.

The focus of this workout is strength and stability. 

Pay attention to rep and tempo scheme, as they play a big role in this workout.

As always challenge yourself with the weights you choose.

Recommended reps:
Set 1 and 2: 6-8 
Set 3 and 4: 8-10 

Tempo: 3 seconds on the way down 

Modifications: remove the pause and tempo instead ( 3 seconds up 3 seconds down)

Form:
-in a seated position with core engaged, chest tall, feet flat on the ground hold a pair of dumbbells, kettlebells, or bands 
-at a 45 degree angle out in front (neither front or to the side)
- lift your weights without swinging 
- at 45 degrees ( or halfway to parallel) stop your momentum and pause 
- without swinging your arms or chest, finish lifting weights until parallel with shoulder 
-lower slowly

Pause Delt Raise

Reps are per side.
Recommended reps:
Set 1 and 2: 4-6
Set 3 and 4: 6-8 

Tempo count: 5 seconds on way down 

Modifications: perform standing, or use back of couch or upright bench 

Form:
- place your upper arm/armpit on a preacher curl machine or top of upright bench 
-choose a weight that is challenging ( you’ll need both hands to help curl it)
- use both hands to bring the weight to the top of the curl
-remove your support hand and on a 5 second count lower the curl to the bottom 
-from there, use your free hand to help curl it to the top 
-repeat

Eccentric Preacher Bicep Curls

Reps= one of each direction 
Directions: Y raise (out in front), M raise (45 degree), T raise ( 90 degrees out to the side)

Recommended reps: 6-8

Modifications: this can be done on a flat bench, edge of a bed/sofa, or standing up leaning back using bands or TRX 

Form:
-on an incline bench sit backwards 
-with a pair of dumbbells, kettlebells, or bands engage your scapula 
-keeping a slight bend in your elbows lift the weights directly forward about 1-3 inches from your ears creating the Y. Keep your wrists facing down. Pause at the top and lower the weights
-keeping your wrists facing down lift the weights 45 degrees ( this is in between your ears and directly out to your side) creating the M position 
-pause at the top and lower
-keeping your wrists facing down, lift the weights directly out at a 90 degree to the side. This is the T position, and lower 
-

Incline Y-M-T

Reps are per side
Recommended reps: 8-10 

Modifications: can perform these on the ground or with straight arm. Can also break the movement up, windmills first and the scapular push-up

For in depth tutorial of scapular push-ups, please see tutorial highlight.

Form:
-place and elbow onto the edge of a steady safe surface
-shoot your feet back and in a wide stance to maintain balance 
-you know the drill, engage your core
-first you will open your chest and have your shoulders stacked on top of each other 
-push through your bottom shoulder so that it is engaged 
-take your top elbow and lower it below the bench as far as it can
- as you lower your elbow, allow your scapula to subtract 
-lower your arm below the bench as far as range of motion will allow 
-then you will first engage your scapula and retract it to neutral AS you windmill your elbow until it is overhead and your non-supportive shoulder is back over top (as far as range of motion allows)

Plank Scapular Push-ups + Windmill

Dumbbell Delt, Scapula, Biceps 11.4.22

Morgan

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?

Katie

Carina

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

Alisha

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

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

Dumbbell Upperbody Push 11.17.22

Kaitlyn

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

Dumbbell & Cable Shoulders 11.15.22

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!❤️

Freaking awesome shoulder workout 💪🏻💪🏻💪🏻

McKenzie

Becky

Dumbbell Shoulders 10.14.22

Kiki

5wks in and in the best shape I’ve been in for the last 3yrs.

Dana

Dumbbell Upper Body 9.26.22

Loved this one! Tailored and added more back and bis and was perfect.

A nice lift to ease ne back in after my wrist sprain 😻

Gym Back, Biceps, Shoulders 9.19.22

I enjoyed this one quite a bit! Any tips on what to do for elbow pain?

Mela

Dumbbell & Band Back 8.25.22

Felt so good! Working on my ab engagement while pregnant, I have the guide and some specific questions for Hannah, is the Facebook group the same or would I be able to email?

Feeling this one in all the right places! Went H E A V Y and I know I’ll feel it tomorrow 😅

Cable + Dumbbell Back 8.19.22

really love this shoulder workout!! they’re numb by the end of it.

amazing shoulder pump from this one. also surprised myself by how strong i really am

Dumbbell & Cable Shoulders 8.17.22

Loved this one! Skipped the core and added another back workout. 😁

Phenomenal workout
.. I will be back for more of this one. I feel so strong

Excellent workout! First one in a while, and man I’m feeling it! Thanks, Hannah!

Kaley

Gym Upper Body 7.29.22

Shanele

Dumbbell Shoulder, Bicep, Tricep 7.5.22

Kimberly

Gym Back and Bicep 3.14.22

Final workout of my 20s—thank you for making fitness exciting and easy to get pumped about day after day!! Looking forward to the next decade following your programs 🙌💪 #sweatisgold

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

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 🤍

Kolbi

Touoooghhh but showed me where my shoulder weaknesses are

Leigh-Ann

Jillian

Cable + Dumbbell Shoulders 8.30.21

Stuck in a hotel room with the gym not open but this worked 👍

Nicole Loewen

Very challenging but efficient when short on time!

Tricia

Body Weight Upperbody 8.19.21

Getting back to it after a long time!
Wanted something to kick the rear and this did it🔥🔥🔥🔥
Loved it!!!

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.

Janine Ducharme

Gym Back and Chest 9.17.21

Erin

Valeska

Dumbbell Upperbody 8.16.21

Great burn! Did a few rounds and it was the perfect upper body workout from the usual high weight low reps

Julia

Wanted a light upper arm workout. This was perfect, did 4 rounds.

Camille

Burned. Couldn’t help but think about how far you have come since 9 months post partum. All the healing and strength. ❤️

Dumbbell Upper Body Burnout 8.11.21

One of my favorites! Great arm pump and feeling strong!

Oh man. This one was good! Def need to rub out my arms

Dumbbell + Cable Bicep and Tricep 7.13.21

I really liked that one! Super simple and effective.

Jessi

Got through 5 rounds!! That finisher was tough 😂

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

Dumbbell Upper Body 7.8.21

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

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

Dumbbell Back and Biceps 6.21.21

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

Bands Upper Body 4.28.21

Christina

Catherine

Dumbbell Delt 3.9.21

Ginger

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

Alexandra

Maria

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

Dumbbell Upper Body 2.9.21

Plate finishers got me good 🫠🫠🫠
Broke it down and did biceps and shoulders with 25lbs plates then triceps and around the world's with 15lbs 🥹

38 weeks and this workout was exactly what I needed to make me feel just a little bit like myself again 😮‍💨

Rachael

Barbell Upper Body 2.5.21

Much needed 🫶🏽 feeling sore but the gains will be worth it

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

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

Gym Upper Body 8.16.20

What a burner!!! Great quick workout. 🔥🔥🔥

This was 🔥🔥🔥🔥 the burn was epic! And this is tough.... 15lbs and got tougher from the get go

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

Plate Upper Body 8.15.20

Dips are my nemesis but glad this workout forced me to do them! 🤣Loved this workout. 👏

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!

Ashley

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

Linsee

Gym Back 7.7.20

Gym Back & Bicep 7.1.20

Ooo that was a burner! Very humbling to revisit those shoulder exercises after a couple of weeks off.

This workout felt SO GOOOOOOD!!!!! 14 weeks today and feeling so strong still.

Dumbbell Delt, Scapula, Biceps 11.4.22

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