Name: Playbook - Zone 247 - W3/D5 Arms
Uploaded: 2023-11-03T10:51:30.983Z
Duration: 45 min
Description: W3/D5 Arms

- Select the desired weight from the rack and position an adjustable bench at 90 degrees.

- To get into position, sit in an upright position and lift the dumbbell to the top of your shoulder. Take a deep breath, overlap your hands around the dumbbell, then press it into position overhead.

- Maintain an overlapping grip and slowly lower the dumbbell behind your head by unlocking your elbows.

- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.

- Repeat for the desired number of repetitions.

Overhead Dumbbell Tricep Extension

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar or rope down until your elbows are straight
- Bend the elbows to return to the starting position