Name: Playbook - Natalie Bally - Shoulders + Arms
Uploaded: 2022-01-24T18:53:30.457Z
Duration: 60 min
Description: Shoulders + Arms

-Stand holding a dumbbell in each hand at your shoulders 
-Alternating arms aback and forth press the dumbbells overhead to full extension
-Repeat

Alternating shoulder press

-Stand with a dumbbell in each hand
-With slightly bent arms raise your arms up laterally until your hands are at head height 
-Lower the dumbbells back to the starting position

Lateral raise

-From a half kneeling or seated position with a rope attached to a high cable station
-pull your hands on the rope towards your face until your hands are at your ears
-Release and repeat

Cable face pulls

-Stand holding a dumbbell in each hand in front of you
-Keeping your elbow high and to the side pull the dumbbell up under your chin
-Lower and repeat to the other side

Alternating upright row

Cable Tricep Extension

-Stand holding a barbell in your hands 
-Curl the barbell up 
-Lower the bar and repeat

Barbell curl

-Place your hands on the edge of a bench just outside shoulder width 
-Lower your body towards the ground hinging at your elbows as you keep them behind you
-Press yourself back up by activating your triceps 
-Repeat