Name: Playbook - Richard Duchon - week 2 arms (dumbbell only)
Uploaded: 2021-11-30T00:45:01.945Z
Duration: 60 min
Description: week 2 arms (dumbbell only)

Andrea

Brock Mulligan

David

Dylan Ching

You can do these exercises separately OR you can superset exercise 1&2, 3&4, 5&6. Remember, the amount of reps are always per arm for unilateral/alternating exercises.

Curl the weight up, twist at the top and lower the weight back down.

Zottman curl

- Start by sitting tall, holding a dumbbell behind your head with your hands under the inside base in a diamond shape.
- Press the dumbbell toward the ceiling.

Dumbbell Overhead Tricep Extension

1 1/2 DB curl variation

Lower the weight next to your head and extend back up using your triceps. I personally like to twist at the top for a better contraction.

DB skull crusher

Keep your hands in a neutral position and curl the weight up using only your biceps

Seated DB hammer curl

Keep your upper arm horizontal next to your body and only extend your arm using your tricep.

week 2 arms (dumbbell only)

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