Name: Playbook - Sophia Cepero - Beginner Upperbody Workout
Uploaded: 2024-01-10T17:58:56.294Z
Duration: 60 min
Description: Beginner Upperbody Workout

Tone your upper body with this workout. A gym will be needed to order to complete this workout.

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Machine assisted pull-up

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full extension then return to starting position

Plate loaded machine flat chest press

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- 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

- Tip forward at the hips and hold the cable in front of you with your elbows bent 
- Extend your arm sideways engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

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

Beginner Upperbody Workout

More workouts from Sophia Cepero