Advanced Upper Body B: Banded Press & Zottman Curls

The workout

1. 1

   Wall Slide to Y-Press

   30s

   Slide arms up the wall and press into a Y. Activates shoulders and scapula.

2. 2

   Standing Band Pull-Apart with Hold

   30s

   Pause at full extension. Engages rear delts and posture.

3. 3

   Overhead Reach with Twist

   30s

   Lift arms overhead and rotate torso. Mobilizes upper back and shoulders.

4. 4

   Flat Dumbbell Press with Band

   45s

   Add band resistance to press. Increases chest and triceps tension.

5. 5

   Incline Dumbbell Row

   45s

   Row dumbbells from incline position. Strengthens upper back.

6. 6

   Seated Arnold Press

   45s

   Rotate dumbbells during press. Trains all three heads of the deltoid.

7. 7

   Zottman Curl

   45s

   Curl palms-up, lower palms-down. Works biceps and forearms.

8. 8

   Overhead Dumbbell Triceps Extension (Unilateral)

   45s

   Single arm press behind head. Focuses on triceps and stability.

9. 9

   Standing Biceps Wall Stretch

   30s

   Extend arm behind with palm up. Opens biceps and chest.

10. 10

    Overhead Shoulder and Triceps Stretch

    30s

    Reach overhead and pull elbow. Stretches lats and triceps.