Beginner Upper Body B: Incline Press & Lateral Raises

The workout

1. 1

   Band Shoulder External Rotations

   30s

   Rotate forearms outward with band. Warms rotator cuff and rear delts.

2. 2

   Wall Slides

   30s

   Slide arms up the wall while keeping back flat. Activates scapula and upper back.

3. 3

   Overhead Arm Circles

   30s

   Draw small circles overhead. Mobilizes shoulders and warms upper body.

4. 4

   Incline Dumbbell Chest Press

   45s

   Press dumbbells from incline bench. Targets upper chest and shoulders.

5. 5

   Single-Arm Dumbbell Row

   45s

   Row one dumbbell at a time from bench. Strengthens lats and core.

6. 6

   Seated Lateral Raise

   45s

   Raise dumbbells out to sides while seated. Works lateral delts.

7. 7

   Alternating Dumbbell Bicep Curl

   45s

   Curl one dumbbell at a time. Trains biceps with focus.

8. 8

   Overhead Dumbbell Triceps Kickback

   45s

   Extend dumbbell behind head. Isolates triceps.

9. 9

   Chest Opener with Interlaced Fingers

   30s

   Clasp hands behind back and lift. Stretches chest and shoulders.

10. 10

    Wall-Assisted Lat Stretch

    30s

    Place hands on wall and lean back. Lengthens lats and upper spine.