Women’s Strength · Upper
Women’s Upper: Push-Pull
A women-focused upper-body session that balances pressing, pulling, arm work, and trunk support. This edition emphasizes balanced upper body.
Preview the exercisesGoalBack, chest, shoulders, arms, and posture · balanced upper body
LevelAll levels
Duration35–50 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band or cable station
Women FocusedUpper BodyBackStrengthBalanced Upper Body
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Exercise by exercise
Coaching cues & alternatives
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 & 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
Coaching cues & 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 & 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