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Strength & Muscle · Upper

Gym Upper Builder

A gym-based upper session with clear setups, complete push-pull balance, and practical swaps.

Preview the exercises
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

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Dumbbell Bench Press

    4 sets · 6–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Plant both feet and keep shoulder blades supported.
    • Lower with forearms close to vertical.
    • Press without clanging the dumbbells together.
  2. 02

    Chest-Supported Dumbbell Row

    4 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the bench so your chest stays supported.
    • Pull toward your lower ribs.
    • Lower the weights fully without shrugging.
  3. 03

    Neutral-Grip Dumbbell Press

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & 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.
  4. 04

    Neutral-Grip Lat Pulldown

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & 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.
  5. 05

    Alternating Dumbbell Curl

    3 sets · 10–15 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand tall or sit supported.
    • Keep the upper arm quiet.
    • Lower each dumbbell fully without swinging.
  6. 06

    Band Triceps Pressdown

    4 sets · 10–15 · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Secure the band overhead.
    • Pin elbows near the ribs.
    • Straighten the arms without leaning onto the band.