Name: Playbook - Hannah West - W4/D4 upper body work
Uploaded: 2023-04-30T22:17:49.004Z
Duration: 50 min
Description: W4/D4 upper body work

this workout targets the biceps and back muscles! you will need a pair of dumbbells, a bench, and a long band.

- Start with the dumbbell in one hand and arm extended over the incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

- start by either sitting or standing in front of a long band 
- Pull the band back, keeping elbows out, squeezing your back
- Pause at contraction then slowly return to starting position


*can also use a cable machine

Seated banded row

- 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
- engage your core

Dumbbell bent over row (double)

- Grab the rope with an overhand grip
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the rope to starting position

**you can modify and use a long band

Rope lat pulldown

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
-lower back down to starting position 
-keep shoulders still and elbows close to body

Dumbbell hammer curl

-start with 2 dumbbells in hands, holding up at shoulders, palms facing you
- slowly lower dumbbells down, engaging bicep muscles 
- bring dumbbells back up to the start and repeat

negative biceps curls

W4/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!

W4/D4 upper body work

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