Name: Playbook - kennedy nease - shoulders and biceps
Uploaded: 2024-04-01T02:45:48.724Z
Duration: 45 min
Description: shoulders and biceps

a lil shoulders and biceps focused upper body day for ya!

this workout uses dumbbells, a barbell, and bodyweight. 

the barbell can be swapped out if needed, you can change the exercise to a dumbbell shoulder press to make it more home friendly. :)

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

keep elbows in at the waist

hold weights straight up!

Seated Hammer Curls

Slight bend in elbows
Don’t lift higher than shoulder height

Lateral Raises

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

Zottman Curls

bring your elbow down to touch the inside of your knee
curl the dumbbell up and control as you come down

do reps on each side!

Concentrated Bicep Curl

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

Inchworm to Pushup

core tight
push bar overhead slow and controlled
engage glutes slightly to protect low back

shoulders and biceps

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