Advanced Upper Body I: Pulse Press & Zottman Curl to Overhead Press

The workout

1. 1

   Wall-Slide Reach with Tilt

   30s

   Slide arms up wall while tilting torso. Warms up shoulders and spine.

2. 2

   Band-Resisted T Raise

   30s

   Raise arms to form T using band. Activates rear delts and traps.

3. 3

   Dynamic Hug with Dumbbells

   30s

   Simulate hug motion using light dumbbells. Warms up pecs and rotator cuff.

4. 4

   Incline Dumbbell Chest Press with Pulse

   45s

   Pulse once at midpoint. Boosts chest endurance.

5. 5

   Single-Arm Dumbbell Row with Iso Hold

   45s

   Hold 1–2 sec at top. Strengthens back and grip.

6. 6

   Standing Dumbbell Lateral Raise with Twist

   45s

   Add wrist twist at top. Hits delts and forearms.

7. 7

   Zottman Curl with Overhead Press

   45s

   Curl, rotate, then press. Combines biceps and delts.

8. 8

   Dumbbell Overhead Skull Crusher with Band

   45s

   Use band for tension. Loads triceps through full range.

9. 9

   Wall Forearm Slide

   30s

   Slide forearms up/down wall. Mobilizes shoulders and thoracic spine.

10. 10

    Overhead Cross-Body Triceps Stretch

    30s

    Pull elbow across while overhead. Stretches back and triceps.