Beginner Upper Day 6

The workout

1. 1

   Wall Arm Circles

   30s

   Perform slow arm circles against the wall. Loosens shoulders and warms scapula.

2. 2

   Band Face Pull

   30s

   Pull band toward forehead with elbows high. Activates rear delts and traps.

3. 3

   Chest-Open Arm Swings

   30s

   Swing arms wide open and across chest. Warms chest and shoulders.

4. 4

   Incline Dumbbell Squeeze Press

   45s

   Press dumbbells together while lifting on incline. Targets upper chest and front delts.

5. 5

   Dumbbell Chest-Supported Row

   45s

   Row dumbbells while lying on incline bench. Strengthens back without lower back strain.

6. 6

   Seated Alternating Shoulder Press

   45s

   Press dumbbells overhead one arm at a time. Trains delts and coordination.

7. 7

   Concentration Curl

   45s

   Curl dumbbell with elbow supported on thigh. Focuses on bicep isolation.

8. 8

   Bent-Over Kickback

   45s

   Extend elbows back while hinged at hips. Targets triceps.

9. 9

   Wall Shoulder Opener

   30s

   Place arms on wall and lean chest toward ground. Opens shoulders and pecs.

10. 10

    Overhead Cross-Reach Stretch

    30s

    Pull arm across upper back overhead. Stretches lats and triceps.