Name: Playbook - Latreal Mitchell - Ripped arms - Dumbbells
Uploaded: 2021-08-18T18:58:51.668Z
Duration: 45 min
Description: Ripped arms - Dumbbells

Omg I love this app Thankyou so much for these workouts to help me with my fitness journey

Latonya

Split stance hammer curl to overhead press  3 x 15 
Lateral raise with static hold  3 x 15
Tricep kick backs  3 x 15
Dumbbell front punches  3 x 15 
Upright row  3 x 15
Supine tricep press-up  3 x 15

- From a split stance
- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Press the dumbbells overhead
- Reverse movement back to starting position

Split Stance Hammer Curl to OH Press

- Keep a slight bend at the elbows
- Raise one arm until you reach shoulder height and hold 
- Raise and lower opposite arm with a slow and controlled movement
- Work both sides

Lateral Raise w Static Hold

- Hinge forward keeping a bend at your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Lower back to starting position

Tricep Kick Backs

- With a staggered stance
- Alternately punch dumbbells from your shoulders to just forward of your chest

Dumbbell Front Punches

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Upright Row

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down keeping your elbows close to your sides
- Press the dumbbells up back to the starting position

Ripped arms - Dumbbells

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