Name: Playbook - Kiana Wood - DBz upper body
Uploaded: 2023-06-08T00:53:32.159Z
Duration: 35 min
Description: DBz upper body

- Lying on the floor or bench with knees bent 
- Lower weights to your chest 
- Press dumbbells straight over your shoulders

Dumbbell floor chest press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Set bench to ~45 degree inclline
- lay chest on bench, knees slightly bent
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Feel like squeezing a pencil between your shoulder blades
- Lower with control back to starting position

Dumbbell reverse fly

1st set

- Begin in half kneel
- Curl dumbbells towards your shoulders with palms facing forward
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Start in a full kneel
- Keep your elbows close to your head
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
- Feel your core engaging so you don’t arch your lower back!

Dumbbell overhead tricep extension

- Start with knees hands down, palms facing outward
- Keeping slight bend in the elbows + knees
- Lift DBs in circular motion overhead 
- Make sure DBs are in peripheral vision (not too far behind your body)

Shoulder Circles

2nd set

- Starting in plank position, shoulders over wrist, hips flat with body
- Lower one elbow down at a time into elbow plank
- Keeping hips in-line, press floor away one hand at a time into high plank

Up down plank

- Start in full kneel
- Hold DBs at 90 degree angle at shoulders + elbows
- Close DBs together, squeezing your chest
-Aim to kiss elbows together

DBz upper body

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