Anime Arc · Upper
Rival Arc: Upper Strength
A focused upper-body chapter built around smooth reps, clear swaps, and repeatable progression.
Preview the exercisesGoalConfident pressing, pulling, shoulders, and arms
LevelReturning or intermediate
Duration40–50 min
Exercises6
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band or cable station
Anime InspiredUpper BodyRival ArcStrength
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Exercise by exercise
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.
Alternatives
Coaching cues & 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 & 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 & 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 & alternatives
Coaching cues
- Stand tall or sit supported.
- Keep the upper arm quiet.
- Lower each dumbbell fully without swinging.
Alternatives
Coaching cues & alternatives
Coaching cues
- Stand tall with elbows at your sides.
- Press down without moving the shoulders.
- Return until forearms rise without the elbows drifting.
Alternatives