Name: Playbook - Julia Taylor - Arms and Shoulders
Uploaded: 2022-01-24T00:42:49.894Z
Duration: 45 min
Description: Arms and Shoulders

- Hands should be right outside of shoulder width
- Stand with a hip/shoulder width stance and knees slightly bent
- Can also be done seated
- Chest up
- Elbows slightly in front of you (not completely flared out)
- Squeeze your core (do not hyperextend at the top)
- When pushing up, Bring your head through the “window”

Barbell OverHead Press (OHP)

- Grip the head of the Dumbbell by making a triangle with your pointer fingers and thumbs
- place the dumbbell above your head and your head tilted forward for clearance
- move the dumbbell back while bending your elbows then bring them straight and the dumbbell back over your head

Dumbbell Tricep Over Head Press

- Place both cables wide and just below shoulder height
- step forward slightly
- bring your arms and elbows up
- while keeping your elbows up the whole time curl up like your hand is about to hit your ear the back down without dropping your elbows

Cable Ear Curls

- use your knee to bring the weight up to your shoulders
- be seated on a bench with a slight angle or lean back slight and keep your chest up
- Elbows slightly in front of you (not completely flared out 45 degrees)
- When pushing up, when you bring it down do not rest the weight on your shoulders

Dumbbell Overhead Press

-Long Rope
-Step slightly away from the cable
-Lean forward slight
-Tuck your elbows into your sides
-Keep your hands apart the whole time
-Lock out completely at the end
-Full Squeeze at the end

Cable Tricep Extensions

-Lean forward slightly
-Keep your Elbows back
-If the Barbell/your hands touch your shoulders at the top you’re swinging & not keeping your elbows back far enough

Barbell Bicep Curl

Stand up tall, step slightly away from the cable
Chest up
Elbow bent slightly and back slightly so that your hand is in-line with your shoulder
Bring the weight up to just parallel then back down without relieving the tension

Cable Lateral Raises

Place the cable at the bottom
Grab the ball on the cable
Place your non working hand on your elbow to hold it in place
Bent at your elbow and straighten your arm all the way

Single Arm Cable Tricep OHP

*Can Be done Seated or Standing*
-Lean forward slightly
-Keep your Elbows back
-Hands Neutral
-If the weight is touching your shoulders at the top you’re swinging & not keeping your elbows back far enough

Seated Leaning Forward Bicep Curls

-Long Rope
-Step slightly away from the cable and to the side (working side) so your arm is in line with the cable
-Lean forward slight
-Tuck your elbow into your sides
-Chest Up
-Lock out completely at the end
-Full Squeeze at the end

Single Arm Tricep Extension

Stand in front of the cable and slightly to the side depending on which arm you are doing so that your arm is in-line with the cable
Keep your chest up and shoulders pinched back
Have a slight bend at your elbows and raise the cable up/your arm up in front of you to parallel

Arms and Shoulders

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