Name: Playbook - Hannah Bower - Dumbbell Upper Body 2.9.21
Uploaded: 2024-03-06T20:30:23.577Z
Duration: 45 min
Description: Dumbbell Upper Body 2.9.21

Jackie

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!

Alexandra

I’m doing these at home and 3.0 at the gym and I feel so strong already!!!

Tori

Kaley

Paula Kane

Virginia DelBondio

Brittanie

I loved this upper body. I felt super strong. I increased the reps and on the last sets would complete drop sets. What a good pump 😊💪💛

Caitlin

First time using this app and doing one of Hannah’s workouts, LOVED IT!! There is a reason this woman has the amazing physique she has, her workouts are dynamite!!! No fluff with the workout just gets to it and gets it done. Looking forward to her 2022 culture detox challenge if it was anything like the workout I just did of hers.

Erin

Any tips for the Side laying tricep push ups? Really weak and struggle with them

Candice Stone

Kirsten

It was great. Love these workouts I can do and the timer for rest pushes me. 6 weeks postpartum and feeling strong. Excited to incorporate lower body next week.

Justina

Good arm burn after stair master sprints 🔥

Cady

Cyana

Maria

That laying tricep exercise was good! I really had to concentrate on engaging my core also. Thanks Hannah! I love your workouts.

Keri

Courtney

Holy delts! How am I supposed to lift my arms tomorrow?? Loved it!

Becky

Ashley

And my arms are 💀😳🤩🔥💪🏼🙌🏼💯

Camie

Megan

Jillian

Laura Maria

DAAAAMN. Good burn and nice break from all the HIIT workouts I had been doing!

Samantha

It burns so good! I must say, you write a good upper body workout!

Elaine

Hannah

The best upper body workout I think I’ve ever had!

Rylee

-while holding one arm in an iso delt hold, you will perform 5 delt raises
- Then switch
-repeat 2x for a total of 10 reps
- Come down in a controlled motion

Side delt raises + iso hold

- Lean forward bending at the hips
- Keep your spine neutral and core tight through the movement
- Pull the dumbbells up, keeping your elbows close toy our body
- Pause at the top for two seconds and come down

Bent over dumbbell row

Superset 1

- Curl the db up
- Squeeze your bicep at the top
- Come down slowly
- Keep your core engaged through the movement
- Alternate from hammer to regular grip between reps

Hammer curl, bicep curl

- Start in a staggered stance 
- Lean forward and bring your elbow up
- Keep your spine neutral
- Extend your arm engaging your tricep

Bent over tricep kickback

Superset 2

- Lay on the floor work our legs bent
- Start with two dumbbells in your hands and your arms extended 
- Bring the dumbbells down in a controlled motion
- Right before you touch the floor reverse the movement 
- Engage your chest as your come up

Laying fly

- Lay on one side with your legs bent
- Place one hand in front of you and the other hand on your head
- Push your torso up off the floor with the hand on the floor
- Engage your tricep as you go up
-Exhale and engage your core as you extend your arm.

Lying tricep extension

Superset 3

- Start with a shoulder with stance
- Raise the dumbbells up
- Perform small circles 
- Make sure your don’t move your back when your reach failure
-when you no longer can do anymore, drop the weight and continue.
-circle in both directions for 30 second each

Delt circles

- Place your hands on the floor with your legs extended ( bend legs if it is to hard )
- Raise your hips 
- There should be a straight line from your head to your feet

Reverse plank

Superset 4

Dumbbell Upper Body 2.9.21

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

Jessica

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

Sumaiya

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

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 Upper Body 2.9.21

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