Women’s Strength · Upper
Women’s Upper Confidence
A supported upper-body session for learning presses and pulls at a manageable pace.
Preview the exercisesGoalUpper-body strength, posture, shoulders, and arms
LevelNew or returning
Duration35–45 min
Exercises6
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Resistance band · Optional cable station
Women FocusedUpper BodyConfidenceStrength
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Set your shoulder blades gently against the floor.
- Keep your wrists stacked over your elbows.
- Pause softly when your upper arms meet the floor.
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
- Anchor the band around face height.
- Pull toward eyebrow level with elbows apart.
- Finish without shrugging or jutting the head forward.
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
- Secure the band overhead.
- Pin elbows near the ribs.
- Straighten the arms without leaning onto the band.
Alternatives