Beginner Upper Day 8

The workout

1. 1

   Scapular Wall Push-Up

   30s

   Push against wall using scapula only. Activates upper back.

2. 2

   Standing Dumbbell Shoulder Circles

   30s

   Hold light dumbbells and make small circles. Mobilizes shoulder joints.

3. 3

   Overhead Band Reach with Hold

   30s

   Reach band overhead and hold at full extension. Stretches and activates shoulders.

4. 4

   Incline Dumbbell Press

   45s

   Press dumbbells from incline position. Focuses on upper chest.

5. 5

   Dumbbell Bird Dog Row

   45s

   Row while stabilizing opposite leg extended. Builds back and core.

6. 6

   Seated Dumbbell Front Raise

   45s

   Lift dumbbells to front. Targets anterior delts.

7. 7

   Banded Biceps Curl

   45s

   Curl using band resistance. Trains biceps and grip.

8. 8

   Overhead Dumbbell Skull Crusher

   45s

   Lower dumbbells toward forehead then extend. Works triceps.

9. 9

   Wall-Press Lat Stretch

   30s

   Lean into wall with arm extended. Stretches lats and shoulders.

10. 10

    Cross-Body Shoulder Hug

    30s

    Wrap arms around self and squeeze. Loosens shoulders and traps.