Name: Playbook - Seth Broadstreet - dumbbell pull 💪🏼
Uploaded: 2023-08-27T21:29:16.949Z
Duration: 75 min
Description: dumbbell pull 💪🏼

-Begin leaning on an incline bench with chest on the pad
-With a dumbbell in each hand, keep a neutral grip (palms face each other)
-Keep the arms straight as you raise up into a V 
-Squeeze the traps at the top
-Lower back to starting position

Leaning Trap 3 Raise

- Hinge at the hips to lean forward, rest the off hand on the bench 
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline curls

- From a standing position, lean forward bringing your chest to the bench
- 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 leaning reverse fly

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

-Rest 2 dumbbells on your shoulders, keeping them stable 
- In a seated position with neutral spine lower chest towards knees
-Return to starting position

Seated dumbbell good mornings

-From a seated position, hold one dumbbell in each hand, palms facing each other
-Raise one dumbbell until the elbow is at 90°, and hold it there
-Perform normal hammer curls with the other arm, coming all the way up and down
-Switch sides after the correct number

dumbbell pull 💪🏼

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