Name: Playbook - Myles Harris - DUMBBELL ONLY ARM DAY 💪🏾
Uploaded: 2022-07-23T16:02:02.191Z
Duration: 90 min
Description: DUMBBELL ONLY ARM DAY 💪🏾

Annette Silva

Welcome back to another version of limited equipment workouts! For todays daily sesh we got a full arm hitting every part of the biceps and triceps to get some full arms growing in to really fill out those arm sleeves and look massive. Let’s keep killing it together and finish off the week right! 😎

Grab a pair of dumbbells with a supinated ( underhand )  grip and curl upwards keeping elbows in place and back down slowly. 

Focus: overall biceps.

Dumbbell curl

Grab the dumbbells with a supinated ( underhand ) grip and as you curl upwards think about bringing the elbows back as well. Squeeze at the top of the movement then come back down slowly. 

Focus: long head of biceps.

Dumbbell drag curls

Grab a dumbbell with a neutral grip and curl upwards angling the elbows inward to curl up across your body. Then squeeze the biceps and come back down slowly. 

Focus: Biceps, brachialis, and forearms.

Dumbbell hammer curl

Set the bench to an incline and grab a pair of dumbbells and lay down with your stomach on the bench. Curl upwards towards your face while keeping your elbows in front of you. 

Focus: short head of biceps.

Dumbbell spider curls

Set the bench at an incline and Grab dumbbells with a neutral grip and lay back. As you go downwards, keep the elbows tucked In and when going back up twist outwards for a better contraction of the triceps. 

Focus: long head of triceps.

Incline dumbbell skull crushers

Grab 2 dumbbells or 1 at a time and bend over at the waist keep back straight and chest up. Keep the elbows up and contract backwards squeezing the triceps and back down while keeping elbow in place. 

Focus: overall triceps.

Dumbbell tricep kickbacks

Grab a dumbbell with a neutral grip and bring up behind your head. Have your elbow at a 90 degree angle and go down slowly then contract upwards with a slight twist outwards squeezing the triceps.

Single arm standing dumbbell extensions

Grab a dumbbell with both hands under the top of it and carefully put it behind your head. Keep the elbows tucked in, go down slowly, and contract back upwards. 

Focus: long head of triceps.

DUMBBELL ONLY ARM DAY 💪🏾

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