Name: Playbook - kennedy nease - dumbbell only arm day!
Uploaded: 2024-04-01T02:45:38.583Z
Duration: 75 min
Description: dumbbell only arm day!

Kaelyn

it’s arm day baby! this workout focuses slightly more on shoulders, but we’ll still touch on the triceps and biceps a lil too :)

this one can be at home or at the gym as it’s dumbbell only!

Core and glutes engaged to protect low back

Shoulder Press

Come up for standard bicep curl then rotate and come down for a reverse curl

Zottman 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

Can do these laying on ground or bench
Use elbows as a hinge
Bend knees and place feet on ground or bench for lower back support if needed

Skullcrushers

Start with palms facing out and bring the dumbbell up and over to an overhead position

Around the Worlds

similar to a normal pushup, keep your booty and core tight. 
push away from the ground through your palms, while keeping your body controlled, but pause for a couple seconds at the lowered part of the movement 

can be modified on your knees!

Pause Pushups

Use a step, box, couch, platform, any kind of elevated stable surface

The further out your feet are the harder these will be

Tricep Dips

dumbbell only arm day!

Adaliña

Me and My friend did this workout today! Super fun and gave us energy for the rest of our day!!

Leslie

Shoulders

Holy crap. I'm out of shape. Thank you for your workouts. They're realistic and make me want to continue

Nairobi

On the plank lifts I wish you showed your whole body. I feel like it would of helped me if knew how your feet were placed during it, other than that, it was a great workout!

Emma

I think the workout was really good, I was just unfamiliar with some of the sets so it made it more complicated. For upper body I would’ve liked to seen more basic sets for the first one.

Lacey

Upper Body

Bailee

I forget that at home workouts can be just as hard as the gym until I do one of your workouts!

Tori

Ashley

30-min Back and Biceps

Great workout!! Truly felt da burn :)) Beginner friendly as heck!!

Stephanie

Biceps and Triceps

Really great!! I didn't have time to go to the gym so this was a killer alternative

dumbbell only arm day!

Community

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