Name: Playbook - Maria Teixeira - All Arms | dumbbell
Uploaded: 2024-05-01T22:25:06.823Z
Duration: 40 min
Description: All Arms | dumbbell

Ana 

Intensity: 🔥🔥🔥
Equipment: dumbbells

F O R M
• abs engaged and shoulders back
• feet planted for stability
• begin with the weights directly next to you
• keep elbows slightly bent to protect your joints.

❌ don't straighten your arm
❌ don’t swing your arm

✨ do lower slowly with control

Standing Lateral to Front Raise

F O R M
• thumbs pointing up
• stand with good posture, engage core
• keep elbows close to your body and locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering

❌ don’t swing your elbows forward
❌ don’t use your whole body to lift the weight

✨ focus on isolating your biceps to lift
the weight
✨ go through the full range of motion, lowering the weights all the way down

Hammer Curl (DB)

F O R M 
• stand with good posture
• shoulders back, neutral spine, engaged abs
• feet hip width apart for stability
• press weights directly over shoulders
• as you lower, slightly tuck elbows and then bring them forward in front of you

❌ don't arch your back as you press
❌ don't jerk the weight up using your whole body

✨ do focus on isolating your shoulders and upper body to press the weight

Standing Arnold Press

F O R M
• lay on your back 
• shoulders back, neutral spine, engaged abs
• press weights up directly over your chest
• lower down slowly and controlled

❌ don't arch your back as you press
❌ don't jerk the weight up using your whole body

✨ focus on isolating your chest and upper body to press the weight

Floor Press (DB)

F O R M
• shoulders back, abs engaged, and neutral spine
• drive the weight straight up and flex your tricep when your arm is straight
• bring down slowly keeping your elbow locked in place

❌ don't let your elbows come forward
❌ don't do half reps

✨ focus on isolating your triceps
✨ go through the full range of motion,
squeezing and flexing your tricep when your arm is up

Floor Tricep Extension (DB)

Total reps include both sides

Form:
• hands directly under your shoulders and your knees directly under your hips, neutral spine and abs engaged
• knees not on the ground

❌ don't arch your back
❌ don’t flare your elbows out wide
❌ don’t look up

✨ do focus on using your back and arms
✨ do think about pushing the ground away from you to help you

Bear Hold (shoulder taps)

All Arms | dumbbell

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

All Arms | dumbbell

Community

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