Women’s Strength · Upper
Women’s Upper: Foundation
A women-focused upper-body session that balances pressing, pulling, arm work, and trunk support. This edition emphasizes repeatable strength.
Preview the exercisesGoalBack, chest, shoulders, arms, and posture · repeatable strength
LevelAll levels
Duration35–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band or cable station
Women FocusedUpper BodyBackStrengthRepeatable Strength
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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
- Stand tall or sit supported.
- Keep the upper arm quiet.
- Lower each dumbbell fully without swinging.
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
- Stand tall with elbows at your sides.
- Press down without moving the shoulders.
- Return until forearms rise without the elbows drifting.
Alternatives