Name: Playbook - kennedy nease - arms: shoulders and biceps focused🕺🏻
Uploaded: 2024-04-01T02:45:48.639Z
Duration: 60 min
Description: arms: shoulders and biceps focused🕺🏻

today’s arm day primarily focuses on shoulders and biceps, with a touch of triceps! 

all ya need is some dumbbells so let’s get into it✨

start with weight in front (palms facing you) then bring the weight out and up to a shoulder press

keep it nice and controlled!

Seated Arnold Press

hold one dumbbell while hammer curling with the other arm 

use core to keep body balanced.

do reps on each side!

Single Arm Hammer Curl with Hold

use core to keep body straight and grounded

push up through the shoulders, almost touching at the top then control the entire way down. 

don’t come below shoulder height with your elbows!

Seated Shoulder Press

Elbows at waist
Curl up then bring down for full range of motion
Alternate sides! Reps counted for each curl, not each side.

Alternating Curls

Come out to shoulder height then lower and come forward and raise to shoulder height

Try to avoid swinging the weights out to keep it controlled

Lateral to Front Raise

Core engaged
Keep elbows close, bottom low
Can modify on knees

arms: shoulders and biceps focused🕺🏻

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