Name: Playbook - Hannah Bower - Dumbbell Shoulders 10.14.22
Uploaded: 2022-12-18T12:45:59.991Z
Duration: 40 min
Description: Dumbbell Shoulders 10.14.22

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 💪

Caitlin

Cristina

Autumn

It was the bestest workout! I feel so ready to start my day😊🤩

Karen

Awesome, would mind a few totorial videos on how to engage the delts. I try to make my body do what yours does but can’t seem to really understand what I’m trying to activate 😅

Rachel

Ilove shoulders workout! Please more! Thank you 😊

Maria

That plate complex!!! I used a 25lb plate for majority of the moves but had to switch to a 15lb dumbbell for a couple! KILLER!!!

Allie

Chiara

Loved this after a week of heavy full body

This is a dumbbell workout that is all shoulders! 

We will be hitting shoulders from all angles today so be ready for the 🔥

Keep a close eye on the reps. Reps decrease by two each set.

As you go down in reps you want to try and increase your weight! Try and challenge yourself! This is your strength based movement for the workout ahead of you.

Any time you do an overhead movement, keep a close eye on your core and maintaining a steady still torso.

Dumbbell Military Shoulder Press

This superset will hit the front, side, and back of your shoulders (delts).

All you’ll need is a pair of dumbbells.

Count every time you front raise! 

1 Rep= 1 front and 1 side rep.

Recommended reps: 5 reps each way (10 total)

At the top of each raise hold for 3 seconds 

Keep arms straight or slightly bent. Raise to shoulders only

Alternating delt raises + pause

1 Rep: 1 supine + 1 prone grip 

Reps: 5 per direction (10 total)

Switch grips each time 

Make sure to retract before pulling hands apart

Switch Grip Rear Delt Raises

Alternating Delt Raise ss Rear Delt Raise

Reps are per side.

Start by thinking of pulling elbow first then lifting into a shoulder press starting position by dropping elbow and lifting hand.

Seated snatch

You know the drill! Keep your core tight and hips square as you go from plank to forearms.

You can always go down onto your knees if you need to.

Commandos

Seated Snatch ss Commandos

Ready to feel the 🔥 to finish off this workout!!

5 bicep curls 
5 shoulder press 
5 overhead Tricep extensions 
5 around the worlds each way 
5 front raises 
5 per side bent over row 

You can absolutely use a single dumbbell for this as well.

Plate Complex

Dumbbell Shoulders 10.14.22

Lorena

So so good! Did the finisher x 3 to make it extra spicy.

Taylor

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!

Ashley

Those rows at the end definitely catch up 🥵

Jackie

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 🤷🏼‍♀️

Gym Upperbody Pull 11.19.22

Maggie

Paula Kane

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

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

Dumbbell Bicep, Tricep, Shoulder 10.24.22

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

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

Just what a needed! 👏🏽👏🏽👏🏽

Alexandra

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

Markie

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

Decided to test out my DL max.  Thought it would pair perfectly with this upper body workout.  Lifted a PR of 205🥹.  I was shocked because like I’ve said a million of times, I haven’t lifted heavy in months!  I guess continuing to push myself has paid off.  This workout was awesome!  The core at the end was TOUGH but soooo good.  Great core stabilizer exercise.

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

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!

Morgan

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!

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

Joleasa

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!

Liz Biehl

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

Incredible!! My right wrist was acting up, but able to break 2 PRs. The pace and explanation was 👏🏼👏🏼

Cassie

I absolutely love this. Almost 23 weeks and just STOKED on all the muscles I’ve wanted to work in my upper body and this hits them all 🙌🏽🙌🏽

Grace

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.

Lisa

Cable + Dumbbell Upper Body 6.17.20

Sally

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

Dumbbell Shoulders 10.14.22

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