Advanced Upper Body F: Banded Tempo Press & Y-Raises

The workout

1. 1

   Overhead Band Pull-Apart

   30s

   Pull band apart with arms overhead. Activates delts and scapula.

2. 2

   Wall Slide with Posterior Tilt

   30s

   Maintain core control while sliding arms upward. Warms shoulders and spine.

3. 3

   Standing Arm Swing with Dumbbells

   30s

   Swing light dumbbells forward/back. Enhances shoulder blood flow.

4. 4

   Flat Dumbbell Press with Band & Tempo

   45s

   Add band tension and control lowering. Targets chest and triceps.

5. 5

   Bent-Over Dumbbell Row with Pause

   45s

   Hold row at peak contraction. Strengthens lats and traps.

6. 6

   Dumbbell Y-Raise on Incline Bench

   45s

   Raise arms in Y-position. Focuses on rear delts and rotator cuff.

7. 7

   Crossbody Zottman Curl

   45s

   Curl across chest, rotate at top. Builds biceps and forearms.

8. 8

   Dumbbell Kickback with Band

   45s

   Add band to isolate triceps under tension. Focus on peak contraction.

9. 9

   Wall Chest Stretch with Rotation

   30s

   Lean into wall and rotate torso away. Opens front shoulder.

10. 10

    Overhead Triceps & Side Bend Stretch

    30s

    Pull elbow while bending sideways. Stretches lats and triceps.