Name: Playbook - Ryan Taylor - Dumbbell Upper Body + Core
Uploaded: 2022-10-03T17:01:40.773Z
Duration: 45 min
Description: Dumbbell Upper Body + Core

The DB upper body and core focuses using only upper body dumbbell exercises that is going to build muscle and tone. A mat is also required.

1. Grab a pair of dumbbells. Stand with feet hip-width apart. Bend the knees slightly off lock.

2. Draw in your belly button. Lean forward at the waist, keeping a straight back with bottom stuck out. Palms facing your legs. Shoulders away from the neck.

3. Start by pulling the dumbbells up to your ribs, twisting the dumbbells half way up so palms face upwards. Squeeze your shoulder blades together.

4. Inhale, slowly lower and twist palms back to the start position.

5. Repeat for reps.

Bent Over Prone to Supine Row

1. Grab a pair of dumbbells. Stand tall and hold the dumbbells with your palms facing each other. Draw in your belly button.

2. Start by curling the dumbbells up, squeezing your biceps as you curl.

3. Inhale, lower the dumbbells under control with elbows finishing off lock.

4. Repeat for reps.

Dumbbell Hammer Curl

1. Grab a pair of dumbbells. Stand tall with feet hip-width apart and belly button drawn in. 

2. Pull the dumbbells up to shoulder height, palms facing each other. Tuck your elbows in to your sides.

3. Exhale, start by pressing the dumbbells overhead in alignment with your ears.

4. Inhale, lower under control to the start position.

5. Repeat for reps.

Note: Squeezing your glutes together throughout the exercise will help maintain your back position, helping to prevent leaning back.

DB Shoulder Press (neutral grip)

1. Lay down on your back on a mat. Keep knees bent, feet and back flat.

2. Bring the dumbbells up above chest. Lift the chest. Palms facing the knees turning the wrists outwards slightly at an angle.

3. Inhale, lower the weight under control, bending the elbows 90 degrees, touching elbows to the floor. 

4. Exhale, push the weight up squeezing the chest and dumbbells almost touching together.

5. Repeat for reps.

DB Floor Chest Press

1. Grab one dumbbell. Place the bar in between your thumb and index finger, place your other hand on top of that hand.

2. Being the dumbbell above your head. Keep feet hip-width apart, knees off lock. Draw in your belly button.

3. Start by bending the elbows lowering the weight behind your head, stretching the triceps.

4. Exhale, push the dumbbell above your head straightening at the elbows.

5. Repeat for reps.

French Press

1. Lay down on a mat. Place your arms extended by your sides. Keep head and shoulders on the mat throughout.

2. Raise your legs until you reach 90 degrees. Start by raising your hips off the ground towards your chest.

3. Inhale, lower under control to your tailbone.

4. Repeat for reps.

Reverse Crunches

1. Lay on a mat. Raise your legs straight to the sky, reach your arms long to your feet. Head up, chin tucked towards your chest.

2. Inhale, reach the arms and legs wide in a V position, keeping your back flat and head still.

3. Exhale, close your arms and legs together, squeezing your abs.

4. Repeat for reps.