Advanced Upper Body G: Pause Press & Reverse Row & Crossbody Curl

The workout

1. 1

   Standing Band Pull-Down to Chest

   30s

   Pull band from overhead to chest. Activates lats and scapula.

2. 2

   Wall Slide with Band Press-Out

   30s

   Slide arms upward while pressing band out. Engages delts and scapula.

3. 3

   Arm Hugs with Twist

   30s

   Cross arms over chest while rotating torso. Warms shoulders and spine.

4. 4

   Incline Dumbbell Press with Pause at Bottom

   45s

   Pause at bottom of each rep. Increases chest time under tension.

5. 5

   Chest-Supported Dumbbell Reverse Row

   45s

   Row with elbows flared. Targets upper back and rear delts.

6. 6

   Seated Dumbbell Overhead Press with Twist

   45s

   Add slight wrist twist at top. Works delts and triceps.

7. 7

   Incline Crossbody Curl

   45s

   Curl dumbbells across torso from incline. Maximizes biceps stretch.

8. 8

   Single-Arm Overhead Dumbbell Extension

   45s

   Isolate each triceps independently. Great for unilateral control.

9. 9

   Standing Wall Shoulder Opener

   30s

   Reach arms up wall and press chest forward. Stretches shoulders and pecs.

10. 10

    Crossbody Overhead Triceps Stretch

    30s

    Pull elbow across head and hold. Stretches triceps and lat.