Name: Playbook - Sally McRae - Strong Upper Body Workout
Uploaded: 2022-10-24T21:45:00.921Z
Duration: 30 min
Description: Strong Upper Body Workout

BrookeHerlocker

Meghan

Rosie

Thanks for the extras on the app!  I love adding these in each week ❤️

Valerie

First time on this workout , gave me an idea of where I have strengths and weaknesses

Jane

Rustie

Good workout would love a little more chest and biceps in it.

Jessianna

Woohoo… thanks Sally… great workout… feeling stronger 💪🏼💪🏼💪🏼

Silvana

Jordyn

Jaime

Listened to my podcast while working out. Great set up.

Melissa

Awesome upper body workout!! Strong shoulders and back! ❤️

Inaruns4prs&

Good start of the day! I will feel my arms tomorrow!!! 💪

Julie

Bonni

Julie Muckerman

Perfect challenging quick upper bushy workout!

Paola

I loved how it was quick yet very challenging. It felt good to lift like that!

Amanda Mast

David

Great thanks, the dual floor pullover is surprisingly challenging!

Tori

April

Andrea lusk

Bobbi Melehes

Added a set of push ups as a finisher... #DTW

Grace Fa’avesi

Not to bad for a start, I need to pick up some smaller dumbbells for some sets

Brett

Jess Contreras

Lindsey

Gillian Soles

Jessica

Great pump!  Channeling my inner gym bro...I could have went heavier

Brian

Shawnette

Lisa

Sarah

Sally

Linda Strawn

Elena

Liked the workout but it would help to provide some modifications that put less pressure on the lower back in the text for each exercise.

I don't have much upper body strength (back fat, had to give my hubby my hydration vest halfway through a half marathon) so  I hope this will help!

Krista

5 Dumbbell Exercises targeting the upper body. This is a shorter workout, so if you have time, add in one of my CORE routines when you're done lifting.

1-2 sets of dumbbells are needed as you will be stronger in some exercises vs other exercises. Goal is to challenge yourself, so pick a weight that is both challenging BUT one that allows you to finish the reps.

Do each exercise for 4 rounds 
Do 6-8 reps each round, increase weight if it feels too easy. 

Rest for 20-30 seconds after each exercise and 60-90 seconds after each set.

As with ALL weight exercises, be sure to keep that core engaged and the back tall and strong.

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- From a seated position, bend forward bringing your chest to your thighs
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell seated bent-over reverse fly

- Hold the dumbbells with a slight bend at the elbow
- Pull the dumbbells over your head engaging your lats 
- Perform the move with a slow controlled movement

Dumbbell dual floor pullovers

- Bend forward at the hips until your back is parallel to the ground
- Grasp the dumbbells just outside shoulder width apart
- Brace core and pull the dumbbells up
- Squeeze your shoulder blades together
- Lower the dumbbells all the way back down to the floor

Dumbbell pendlay row

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back
-Keep core engaged and knees soft

Do 6 reps on each leg for each set.

Strong Upper Body Workout

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