Strength & Muscle · Upper
Gym Upper Builder
A gym-based upper session with clear setups, complete push-pull balance, and practical swaps.
GoalStable presses, rows, pulldowns, and arm work
LevelReturning or intermediate
Duration45–55 min
Exercises6
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Cable station · Optional machines
GymUpper BodyHypertrophy
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Plant both feet and keep shoulder blades supported.
- Lower with forearms close to vertical.
- Press without clanging the dumbbells together.
Alternatives
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
Alternatives
Coaching cues
- Use a palms-in grip and keep your ribs down.
- Press through a comfortable path.
- Stop the set if your shoulder position changes.
Alternatives
Coaching cues
- Set your thighs firmly under the pad.
- Pull the handle toward your upper chest.
- Let your arms lengthen without losing your torso position.
Alternatives
Coaching cues
- Stand tall or sit supported.
- Keep the upper arm quiet.
- Lower each dumbbell fully without swinging.
Alternatives
Coaching cues
- Secure the band overhead.
- Pin elbows near the ribs.
- Straighten the arms without leaning onto the band.
Alternatives
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