Women’s Strength · Upper
Women’s Upper: Back & Arms
A women-focused upper-body session that balances pressing, pulling, arm work, and trunk support. This edition emphasizes pulling and arm work.
GoalBack, chest, shoulders, arms, and posture · pulling and arm work
LevelAll levels
Duration35–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band or cable station
Women FocusedUpper BodyBackStrengthPulling And Arm Work
FULL PRESCRIPTION
Exercise by exercise
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
- Anchor the band around face height.
- Pull toward eyebrow level with elbows apart.
- Finish without shrugging or jutting the head forward.
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
- Stand tall or sit supported.
- Keep the upper arm quiet.
- Lower each dumbbell fully without swinging.
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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