Name: Playbook - Nat Pongcharoen - Arms and shoulders
Uploaded: 2023-05-03T04:03:32.214Z
Duration: 40 min
Description: Arms and shoulders

- Stand in a stable position
- With a dumbbell swing it around your head in a circular motion

Dumbbell around the world

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Raise the dumbbells until you reach shoulder height, rotate the weight in a steering motion making sure you rotate in both directions 
- Lower with a slow and controlled movement

Dumbbell front raise with twist

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Begin with a dumbbell in both hands with a reverse grip (palms facing you)
- Curl the dumbbells up toward your shoulders engaging your biceps 
- Slowly lower down until arms are extended

Dumbbell reverse grip bicep curl

Bicep super set

- 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

- 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

Tricep super set

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Arms and shoulders

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