Name: Playbook - Hannah Bower - Dumbbell Upperbody 8.16.21
Uploaded: 2024-03-06T20:30:23.530Z
Duration: 30 min
Description: Dumbbell Upperbody 8.16.21

Erin

Valeska

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

Sumaiya

Keri

Loved it all, but that bicep superset was 🔥🔥🔥!!!

Breanne

Amber

I’ve been using lighter weights for a long time now & just have been doing more reps but I have hit a plateau. This workout his inspired me to lift heavier & push myself harder. Leaving the gym with noodle arms right now!

Brittany Himburg

Amazing, my shoulders are burning!💪🥰

Edyta

Ashley

Hi! It's been a HOT minute since using the app. We spent the last month moving and it has been crazy. I have been running, trying to get ready for a 5k for my birthday. I am happy to be back and I love your quick and effective upper body workouts ☺️💛💪🏼

Caitlin

Made it to 30 seconds on push-ups with great form.  I fatigued so i did a variation on my knees for another 15 seconds.  Holy smokes!!

Rachel

Maria

the 2nd superset was INTENSE!!!! my biceps were instantly burning🔥🔥🔥

Saryn Johnson

100 flights of stairs in 20 mins  followed by this! Great start to the week! Today I'm 17 weeks pregnant and still able to keep crushing it at the gym with these dang masks.

Alexandra

It’s not a Hannah Bower bi workout without alternating curls!! #signaturelift

Maddie

Loved this workout! Wow your workouts save my life while I’m  stressed due to academics🙌🏾😊

Karen

Well that makes a nice arm day challenge with a movement I love to hate….push-ups!  Haha thanks for the pre notes 😊

Brittany

I’ve been working out consistently for 7+ years and I love that your workouts still challenge me!

Alyssa

Celebrating this one today! Got to the gym. My arms felt like they were going to fall off but pushed through 20 modified pushups at the end. 💪🏻 Took a lot of what you and your sister said into consideration and worked on positive thinking with reps/weights but overall trying to feel more confident just moving my body and having the opportunity to do so. 😊❤️

Jillian

Definitely don't underestimate those plate presses. Wow!

Andrea

Ooowee those plate presses and pause delt raises. After a shitty day at work yesterday I needed this. What a perfect little escape!

Jai Aja

Hannah

My arms are officially NOODLES!! This was a great arm workout. I already know I’m going to be super sore tomorrow. Thank you for another awesome workout.♥️💪🏽

Cleo

So good!! 💪🏼🤩💀👏🏻🥵🔥💯

Camie

Aubrey

I really can’t do push ups 😭😭😭 I’m so weak

Gabriela

Enjoy this challenging arm workout.

You will need a pair of dumbbells and a bench. 

These movements are simple, but adding in pause and tempo will make this workout very challenging. 

You’ve got this 💪🏻

This Superset will fry your chest. Just because these movements are simple, does not make them easy.

Incline Chest Press

These are deceivingly hard. In a seated position, hold a plate between your hands preacher style. You’ll already feel your chest activate by pressing your hands together to hold the weight. 

From there, press the plate away from your body. The farther the plate gets from your body, the more you’ll have press your hands together.

Seated Plate Press

Incline Chest Press Superset Plate Chest Press

Using the same angle you did on your incline chest press, perform tempo bicep curls. 

You will curl the weight at a standard tempo, but on the eccentric movement (way down) count to 3 seconds so that you go nice and slow.

Reclined Tempo Bicep Curl

Alternating bicep curls. Start with a standard bicep curl, pin your elbows to your side, and then lateral move your weights outward. Lower the weights down at an angle. Come back in reverse order. 

Curl the weights laterally, keep the elbows pinned. Addictive the weights inwards and lower down.

Alternating Bicep Curl

Reclined Tempo Bicep Curl Superset Alternating Bicep Curl

Any time we perform a lift that is overhead, it is very important that we engage the core properly and avoid an anterior pelvic tilt (arch in your low back). 

Engage your core, scoop your hips forward, and maintaining that position perform your overhead tricep extensions.

Overhead Tricep Extension

In a seated position, engage your core and lift your dumbbells directly out to the side. 

Once your arms are parallel to the ground, you’ll isometrically hold that position for 3 seconds before lowering the weights in a controlled manner.

Pause Side Delt Raises

Over Head Tricep Extension Superset Pause Side Delt Raise

You may not like push-ups, you may even hate them, but they are so good for you. 

To finish off this arm day, you’ll do as many push-ups as you can. 

Remember form first, and modify as you need. If you need ideas for modifications I have a whole tutorial on how to progress a push-up.

Finisher: Push-ups

Dumbbell Upperbody 8.16.21

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?

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

Jessica

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

Rachel Macias

Kaitlyn

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

Dumbbell & Cable Shoulders 11.15.22

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!!!! ❤️❤️❤️❤️

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

Dumbbell Delt, Scapula, Biceps 11.4.22

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!❤️

Dumbbell Upperbody 8.16.21

Community

More workouts from Hannah Bower