Name: Playbook - kennedy nease - dumbbell only arms🤭
Uploaded: 2024-04-01T02:45:48.811Z
Duration: 45 min
Description: dumbbell only arms🤭

a lil dumbbell only biceps and triceps day! 

this one is pretty straightforward, but we’re adding in some sets until failure to try to push ourselves :)

let me know if you need any substitutions or modifications!

while standing, keep your core tight and glutes slightly squeezed to protect your lower back. 

bring the weights out to your side and pull up towards your shoulder, then come down for full extension. don’t let your wrists collapse!

Standing Bicep Curls

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

keep elbows in at the waist

hold weights straight up!

Seated Hammer Curls

while seated, engage your core and bring the weight up over your head so it is vertical. keep your elbows in one place and bring the weight down while feeling the stretch along the triceps, then come back up as you feel the squeeze in your triceps.

Seated Overhead Tricep Extension

bring the weights down the curl the weight all the way up!
lower the weight halfway then bring back up. 

1 full curl + 1 half curl = 1 rep!

1.5 Curls

keep elbows in and push through the triceps

can modify on knees!

Narrow Pushups

dumbbell only arms🤭

✨upper body✨

quad-focused LEGSS🤭

glute focused leg day🍑

upper bodyyy

legs legs legs✨

build that back!! back day

lower body!

dumbbell only upper body✨

dumbbell only leg day✨

leg day💘

BACK✨

core circuit

quads!

shoulders & arms

Leslie

back and core

legs legs legs

back day✨

shoulders and arms✨

quad-focused legs🫶🏼

arm day✨

high volume leg day!

shoulders & biceps👸🏽

quads✨

back and triceps!

glutes n hammies🍑

arms: shoulders and biceps focused🕺🏻

back day

shoulders n arm day✨

shoulders and biceps✨ (dumbbell only)

back and triceps

leg day, no fancy equipment needed✨

leg day✨

💘shoulders and biceps💘

I think I’m having trouble targeting the right muscles for this workout. 😭

Olivia

quads and glutes🕺🏻

upper body

leg day🧍🏻‍♀️

upper body day!

hamstrings n glutes

shoulders and biceps

leg day🫶🏼

back, biceps & core🖤

arms n abs

LEGS🫶🏼

legsss🦵🏼

put your back into it!! (back workout)

full body!

dumbbell only arms🤭

More workouts from kennedy nease