Name: Playbook - Mike Counihan - At home arms
Uploaded: 2022-01-01T21:37:50.049Z
Duration: 45 min
Description: At home arms

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side
-10 per side

Alternating dumbbell curls

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

Dumbbell tricep kickbacks

Shoulders back and elbows tight to body, lift the weight with the focus on your bicep.

Incline dumbbell curls

With elbows locked at your sides, extend your arms using your triceps. Slow controlled reps are king.  Fight the bands.

Resistance band tricep extension

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Alternating ten to each side

Alternating hammer curls

Starting with your arm around 90 degrees, straighten your arm using your tricep.

Single arm tricep extension

Standing on the band, find a good resistance that works for you.  Keep the focus on the biceps turning your pinkies up at the top.

Standing band curls

With your hands inside your shoulders and body straight, press up using your triceps.

Close grip push ups

At home arms

It was great workout brother. Can you please tell me what are those dumbbells you have?  Thanks!

At home arms

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