Name: Playbook - Hannah West - W1/D4 upper body work
Uploaded: 2023-04-30T22:17:48.933Z
Duration: 40 min
Description: W1/D4 upper body work

you are going to need a pair of medium and heavy dumbbells. these exercises will focus on back and biceps.

- Begin with a dumbbell in both hands
- Curl dumbbells toward your shoulders engaging your bicep muscles 
- Slowly lower down until arms are extended

*medium weight

Dumbbell bicep curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Grab the handles with a neutral grip (or tie up long band and grab with 1 or both hands) 
- Lean back slightly, keeping your chest up 
- Bring the handles down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position


**this is a great exercise to help improve your pull-ups! 

can also modify and use a long band

lat pulldown

W1/D4 upper body work

It was perfect for a first workout in a minute. I love you! This is great and I’m so excited for my journey with your program!

W1/D4 upper body work

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