Beginner Upper Day 9

The workout

1. 1

   Standing Arm Swings

   30s

   Swing arms side to side across body. Warms shoulders and chest.

2. 2

   Wall Forearm Slide

   30s

   Slide forearms up wall with control. Mobilizes scapula and improves posture.

3. 3

   Band Diagonal Pull

   30s

   Pull band from high to low across body. Activates shoulder stabilizers.

4. 4

   Flat Dumbbell Press with Neutral Grip

   45s

   Press dumbbells with palms facing. Engages chest and triceps gently.

5. 5

   Dumbbell Rear Delt Row

   45s

   Row with elbows out wide. Focuses on rear delts.

6. 6

   Dumbbell W Raise

   45s

   Raise dumbbells to form a W at shoulder level. Trains rotator cuff and upper back.

7. 7

   Crossbody Hammer Curl

   45s

   Curl dumbbells across body. Works brachialis and biceps.

8. 8

   Dumbbell Triceps Kickbacks

   45s

   Kick dumbbells back with elbows at hips. Isolates triceps.

9. 9

   Wall Chest Expansion

   30s

   Reach arms back along wall and stretch. Opens pecs and shoulders.

10. 10

    Overhead Wrist Pull

    30s

    Pull one wrist overhead and across. Stretches shoulders and upper back.