Strength & Muscle · Upper
Upper Strength & Arms
Balanced pressing and pulling followed by direct arm work that stays controlled instead of rushed.
GoalChest, back, biceps, triceps, and shoulder control
LevelAll levels
Duration40–50 min
Exercises6
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band or cable station
Upper BodyArmsBalanced
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
- Support one hand and knee or use a split stance.
- Keep the trunk quiet.
- Pull toward the hip and lower fully under control.
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
Coaching cues
- Anchor the band around face height.
- Pull toward eyebrow level with elbows apart.
- Finish without shrugging or jutting the head forward.
Alternatives
Coaching cues
- Stack elbow below shoulder.
- Keep knees bent and hips forward.
- Lift only as high as you can hold without shoulder discomfort.
Alternatives
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