Name: Playbook - Hannah Bower - Dumbbell Upperbody 12.5.22
Uploaded: 2022-12-18T12:46:00.180Z
Duration: 45 min
Description: Dumbbell Upperbody 12.5.22

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

Taylor

Love it! Mora sholder & arms sessions please

Maria

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

Maggie

AMAZING! I felt the BURN! 🔥 I have been wanting to switch up my workouts and THIS IS IT! Thank you!!!!!! 💪🏽

Michelle

My shoulders are on fire 🔥 that was exactly what I needed today

Caitlin

Quick little upper body, as always harder than it looks x

Katherine

Great short but effective workout after a ski day!

Ashley

Getting back into it after some forced, unfortunate time off due to two weeks of unexplained dizziness. I was sad to lose some of my 2.5 months of progress but ready to get back into it. 🔥 arm workout!!

Celine

Erin

Chiara

Really wasn’t feeling today, but glad I got myself in the gym to do this workout! Happy 1 year of me using the app ❤️

Jackie

Makes for a great at home workout 👍🏽🔥😁

Tamara

Tiana

You will need a medium and a light pair of dumbbells for this workout.

Recommended reps= 8-10
Recommended weight: medium-heavy 

Modifications:  Can do this on a bench with barbell, bands, kettlebell 

Form:
-laying on a flat surface or a bench, engage your core 
-lift both weights overhead, keeping your shoulders engaged and a slight bend to your elbows 
-do not lock out or hyper extend your elbows when they are overhead 
-lower down both arms by bending your elbows at a 45 degree angle 
-do not bend directly outward at a 95 degree angle 
-press your arms back up

Floor Press

Reps are per side
Recommended reps: 8-10
Recommended weight: light to medium 

Modifications: perform on knees, without weight

Substitutions: single arm bent over row 

Form:
-Start in a plank or hands and knees position 
- Engage you’re inner core unit 
- Hands underneath shoulders, spine neutral, hips squat 
- Pull the dumbbell to your sidekeeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
-Lower the dumbbell complete on the other side

Renegade Row

Floor Press ss Renegade Row

Recommended reps: 8-10
Recommended weight: medium 
Recommended Tempo: 3 seconds on the way down 

Modifications: standard tempo bicep curls 

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

Recommended reps: 8-10
Recommended weight: medium to heavy if one weight, light to medium if holding two separate weights  
Recommended tempo: 3 seconds on the way down 

Modifications: standard tempo overhead extensions 

Form:
-start in a seated position, core engaged, chest tall, feet firmly planted on the ground 
-press your weights or weight overhead 
-keep a slight bend in your elbows
-begin to lower the weight behind your head 
-keep your elbows close to your head and pointing forward, keep your core engaged the whole time.

Tempo Overhead Tricep Extension

Eccentric Bicep Curl ss Tricep Extensions

Working your front, side, and back shoulder muscles.

You will need a pair of dumbbells

Recommended reps: as many as you can in 45-60 seconds 

Modifications: can use a band, can alternate 

Form:
-start in a seated position.
-core engaged, chest tall, shoulders retracted, feet firmly planted on the ground 
-can leave forward slightly 
-keeping core engaged and torso still, begin to lift your arms
-maintain a slight bend in your elbows and keep your wrists pointing to the ground 
-lift your weights shoulder level, pause, and lower slow and controlled

Front Raise

Recommended reps: as many as you can in 45-60 seconds 
Recommended weight: light 

Modifications: can use a band, remove the pause 

Form:
-start in a seated position, core engaged, chest tall, shoulders retracted, feet firmly planted on the ground 
-Begin to lift your arms laterally out to the side 
-you will pause the lift at about 45 degrees for 1-2 seconds.
-From there finish the raise until your wrists are parallel with your shoulders. Hold for 1-2 more seconds. 
-Then lower completely. This is 1 rep.

Seated Lateral Pause Raise

Recommended reps: as many as you can in 45-60 seconds 
Recommended weight: light 

Modifications: can use chest support by seating on an incline bench, can also do these seated on the edge of a bench with a forward lean 

Form:
-start standing with your core engaged, chest tall, shoulders retracted and feet firmly planted on the ground 
-hinge over at the hips maintain neutral spine position 
-do not tuck your chin to your chest 
-lift your weights laterally out to the side with your wrists facing each other (hammer grip)
-lift until they are level or just under shoulder height 
-lower
-then twist your wrists so that they face the back wall (reverse grip)
-lift until they are level or just under shoulder height 
-repeat

Alternating Grip Rear Delt Raises

Shoulder Tri-Set

Ready to feel the 🔥

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 finisher

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!

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

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

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.

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

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!

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

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 Upperbody 12.5.22

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