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Beginner Upper Body A: Floor Press & Bent-Over Row

Floor press and bent-over row upper basics

35 min 10 exercises

The workout

  1. 1

    Wall Shoulder Rolls

    30s

    Stand against wall and perform shoulder circles. Warms delts and promotes posture.

  2. 2

    Band Pull-Apart

    30s

    Pull band apart at chest level. Activates upper back and shoulders.

  3. 3

    Arm Cross Swings

    30s

    Swing arms across chest and out wide. Opens chest and warms shoulder joints.

  4. 4

    Dumbbell Chest Press on Floor

    45s

    Press dumbbells from chest while lying on floor. Targets pecs and triceps.

  5. 5

    Dumbbell Bent-Over Row

    45s

    Hinge at hips and row dumbbells. Strengthens lats and upper back.

  6. 6

    Seated Dumbbell Shoulder Press

    45s

    Press dumbbells overhead while seated. Works delts and upper chest.

  7. 7

    Hammer Curl

    45s

    Curl dumbbells with neutral grip. Builds biceps and forearms.

  8. 8

    Overhead Dumbbell Triceps Extension

    45s

    Extend dumbbell overhead using both hands. Focuses on triceps.

  9. 9

    Wall Chest Stretch

    30s

    Place palm against wall and turn body away. Opens chest and biceps.

  10. 10

    Cross-Body Shoulder Stretch

    30s

    Pull arm across chest. Loosens rear delts and upper traps.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.