Name: Playbook - Miranda Criner - Dumbbell Upper Body Supersets
Uploaded: 2024-01-11T20:43:45.766Z
Duration: 35 min
Description: Dumbbell Upper Body Supersets

Grab those dumbbells and get some water! We are focused on our upper body in the form of super sets for three blocks!

Make sure to rest 1-2 minutes between each superset block!

Warm Up:
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

Goal is to work through both exercises with minimum rest and to Rest between rounds. Knock out three rounds!

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- while seated, pull belly button in
- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- rotate hands in toward middle of body and press up
- Slowly lower down until arms are extended

Dumbbell bicep curls + Press

Superset 1

- Hinge at the hips to lean forward, placing hand on bench
- Your knees should be slightly bent
- Pull a dumbbell up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (single)

- Hold the dumbbells with a slight bend at the elbow
- Pull the dumbbells over your head engaging your lats 
- Perform the move with a slow controlled movement

Dumbbell Bench pullovers

Superset 2

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Dumbbell Upper Body Supersets

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