Name: Playbook - Shalena Guntle - W3/D3 Dumbbell Upper bodyy 💪🏼🥳
Uploaded: 2023-05-10T04:51:37.042Z
Duration: 45 min
Description: W3/D3 Dumbbell Upper bodyy 💪🏼🥳

- Grasp the dumbbells just outside shoulder width apart
- Brace your core and alternately see-saw the dumbbells up and down with control
- Engaging your lats and mid back throughout the movement

Dumbbell see-saw

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- Repeat on other side

Dumbbell alternating bent over rows

Chin ups

- Keeping your core tight
- Raise your knee up as high as possible toward your armpits
- Repeat with other knee start alternating 
- Avoid swinging

Hanging alternating knee ups

Incline treadmill

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