Anime Arc · Upper
Rival Arc: Upper Strength
A focused upper-body chapter built around smooth reps, clear swaps, and repeatable progression.
GoalConfident 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
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
- Stand tall with elbows at your sides.
- Press down without moving the shoulders.
- Return until forearms rise without the elbows drifting.
Alternatives
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