Name: Playbook - Sarah Brock - Back & Shoulders 1/20
Uploaded: 2023-03-28T02:16:36.269Z
Duration: 60 min
Description: Back & Shoulders 1/20

- 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

Dumbbell front raises

Modified pull up

Superset

Row & press with the same arm then move to other arm.

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

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

Dumbbell standing shoulder press (elbows forward)

2 Dumbbell bent row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Keep one arm extended as you lower the other arm arm. Raise the arm back up then lower the other arm. Alternate arms up and down.
-Lower with a slow and controlled movement

Dumbbell lateral raises

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

Back & Shoulders 1/20

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