Advanced Upper Body E: Slow Tempo Press & Wide-Grip Rows

The workout

1. 1

   Wall-Assisted Shoulder Opener

   30s

   Slide arms up wall with tension. Primes delts and lats.

2. 2

   Band-Pull Lateral Raise

   30s

   Raise band laterally under resistance. Engages mid-delts and scapular control.

3. 3

   Standing Thoracic Twist with Band

   30s

   Rotate torso with light band tension. Mobilizes spine and upper back.

4. 4

   Incline Dumbbell Press with Slow Tempo

   45s

   Lower slowly and press up powerfully. Increases muscle tension.

5. 5

   Chest-Supported Wide-Grip Row

   45s

   Row from wide arm angle. Focuses on rear delts and upper back.

6. 6

   Dumbbell Lateral Raise with Iso Hold

   45s

   Pause briefly at top. Builds delt endurance.

7. 7

   Spider Curl to Dumbbell Shoulder Press

   45s

   Curl prone and transition to press. Trains biceps and delts in combo.

8. 8

   Dumbbell Overhead Triceps Press with Band

   45s

   Add band resistance. Amplifies lockout strength.

9. 9

   Doorway Pec Stretch

   30s

   Place arms at 90° on frame and lean. Opens chest and biceps.

10. 10

    Overhead Arm Pull Across

    30s

    Pull one arm across and behind head. Stretches triceps and lat.