Name: Playbook - Myles Harris - DUMBBELL ONLY UPPER BODY ⚡️
Uploaded: 2023-03-15T22:19:37.283Z
Duration: 75 min
Description: DUMBBELL ONLY UPPER BODY ⚡️

What’s up everyone! Hope we’re still crushing our goals for this week and steady striving. For todays daily sesh we got a upper body workout only using dumbbells! This is a great workout if your limited on equipment or want to get a workout In even at home! So let’s kill this session together and get into this. 🙏🏾⚡️

Grab a pair of dumbbell with a supinated ( underhand ) grip and go up squeeze the biceps, then turn the dumbbells to a pronated ( overhand ) grip and back down slowly and repeat. 

Focus: biceps, forearms, brachialis.

Dumbbell zottman curls

Set the bench to a slight incline to help take stress off the rotator cuffs and grab a pair of dumbbells. Start off with then internally rotated and as you press up in one motion externally rotate them up and back down slowly. 

Focus: overall shoulders.

Dumbbell Arnold press

Get on the edge of of bench with 2 dumbbells and bend over so your belly bottom is almost touching your thighs. Raise the dumbbells out to the side while keeping the elbow inward 45 degrees to better target the rear delt. 

Focus: Rear delts.

Bent over Rear delt dunbbell raises

Grab 2 dumbbells and place them about shoulder width in a neutral stance on the ground. Get into a push up position and when going down come back up then row the dumbbell upwards on each side while trying to keep back straight and still. 

Focus: chest, shoulders, back, and core.

Dumbbell Push up into plank row

Carefully get on the ground and put dumbbells on your thighs and as you lay down kick them up over head. Go downwards with arms angled inwards at 45 degrees then back up. 

Focus: chest and triceps.

Dumbbell floor press

Get on the floor with a pair of dumbbells and bring them over head with a neutral grip and bring them back towards your head while keeping your elbow in place. 

Focus: long head of triceps.