Name: Playbook - Jordynn Mutchler - [HOME] Shoulders + biceps
Uploaded: 2024-06-30T05:18:41.141Z
Duration: 45 min
Description: [HOME] Shoulders + biceps

Woop! This was perfect for just getting back into lifting after a year!

Renee

Walking

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Seated Dumbbell alt. arnold press

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

Bend over
Core engaged
Lift weights out to the side, slow and controlled

Dumbbell bent over rear delt fly’s

Stand upright, slight bend in the knee

Engage core and rotate plate from the front of your body to the right side back down to the left, then lift the plate from your left side down to your right. Repeat

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