Name: Playbook - Hannah Bower - Dumbbell Upper Body 9.26.22
Uploaded: 2022-12-18T12:45:59.996Z
Duration: 35 min
Description: Dumbbell Upper Body 9.26.22

Chiara

Jackie

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

Caitlin

Morgan

So freaking good! Took me an hour because I hit multiple PRs this time around but worth it. Oh the delt set burns!!! 🥲🥲🥲

Sumaiya

I like!!!  I work hard every time to gain weight but it's very hard!!💪🏻

Spicy 🥵 my arms are shaking but in a good way

Maggie

Katie

One of my favorite upper body workouts! Such a good burn, my shoulders are toastttt

Shannon

Wow, what a good workout! Really packed in the burn!!

Mary-Cathryn

Melissa

Shelby Hosman

Went up in weights and WOOF!! Good one to see progress!

Crystal Farallo

Marisa

Whew! That shoulder triset was difficult!

Ashley

What a burrrrrrn! A great full upper body workout 😍

Rachel S.

💪🏽💪🏽💪🏽💪🏽 
Hellooooo, delts! 
🔥🔥🔥🔥

Jessica

Sorry didn’t mean 3 starts🤦‍♀️

Samantha Slenbaker

Kayla

This is a no none sense upper body lift.

You’ll hit chest, back, bicep, tricep, and end with a shoulder burnout.

What more could you want from an upper body lift.

All you will need is a heavier set of dumbbells and a lighter set.

You will need a heavy and lighter set of dumbbells (can also use kettlebells or barbell).

Equipment substitutions: barbell, kettlebells 

Recommended reps: 6-8

Recommended weight: heavy 

If you have light weights: do 10 reps

Form:
- Lying on the floor with knees bent 
- Press both arms up to the ceiling
- keeping a 45 degree angle 
-Lower and press both dumbbells to your chest. Pause and press back up
- Repeat

Chest Press

Can do this seated on a bench

Recommended reps: 6-8

Recommended weight: medium-heavy

If you have light weights: do 10 -12reps

Form:
- Engage your core
- Keep your elbows close to your temples
- Lift both arms overhead
- Bend at the elbows to lower dumbbell down behind your head

Overhead Tricep Extension

Chest Press Superset Overhead Tricep Extension

You’ll need a light and medium to heavy dumbbell for this superset

Equipment Substitution: kettlebells, heavy bands

Recommended reps: 6-8

Reps are per side

If you have light weights increase reps: 10-12

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

Alternating Bicep Curls

Equipment substitutions: kettlebell, landmine 

Recommend reps: 6-8 per side 

If weights are light: increase reps 10-12

Form:
-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

This shoulder triset will burn! 

You’ll need a light to medium set of weights

Equipment substations: standing upright, kettlebell, band  

Reps: 8-10 per side 

Form:
-Grab onto a pole, ledge or sturdy surface -Leaning slightly to the side 
- perform a side delt raise

Lateral delt Raises

Equipment substitutions: kettlebells 

Recommended reps: 4-6 per direction (8-12 total)

Form:
-stand with your core engaged 
-lift one arm out in front in a forward raise and one arm out to the side in a lateral raise 
-lower and switch directions
- each direction = one rep

Alternating delt raises + pause

Can do standing 

Recommended reps: 8-10 Per side 

Form:
-In a seated position engage your core 
-Start by thinking of pulling elbow first 
then lifting into a shoulder press starting position by dropping elbow and lifting hand.

Seated snatch

Delt Circuit

Dumbbell Upper Body 9.26.22

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!

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

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 ❤️❤️

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!

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

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!

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

Maria

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 🙌🏽🙌🏽

Dumbbell Upper Body 9.26.22

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