Name: Playbook - Sarah Brock - Shoulders & arms 1/13
Uploaded: 2023-03-28T02:16:36.257Z
Duration: 49 min
Description: Shoulders & arms 1/13

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

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

Dumbbell front raises

- 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

Tri-set

-Start with your palms facing you
- Alternately press one dumbbell overhead rotating your
wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Alt. Arnold press

- Hold the kettlebell with your palms facing towards you
- Curl the kettlebells so the bottom of the kettlebells shows
- Repeat on the opposite side

Kettlebell alt. bicep curls

Super-set

Close single dumbbell front raise

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline dumbbell lateral raise

- Sitting on an incline position, hold dumbbells, palms towards your body. 
- bend at the elbows rotating the dumbbells towards your shoulders 
- Keep elbows pointed to the floor
- Lower back to starting position

Dumbbell alt. incline bicep curls

Superset

-lying on incline bench with dumbbells in hand and on the top of shoulders, turn elbows in 15 degrees towards your body.
- Press the dumbbells straight up reaching full extension
- Come down until dumbbells touch shoulders. Repeat

Incline dumbbell shoulder press

Reverse incline dumbbell tricep extension

Dumbbell curl and press

-With dumbbells in hand, hinge forward from the waist while maintaining a neutral spine. 
-Torso should be slightly above a 90 degree angle towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion aiming to raise dumbbells above ears.

Shoulders & arms 1/13

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