Advanced Upper Body A: Twist Presses & Spider Curls

The workout

1. 1

   Banded Wall Angel

   30s

   Slide arms up and down wall with band tension. Activates scapula and shoulders.

2. 2

   Standing Dumbbell External Rotation

   30s

   Rotate dumbbells outward. Primes rotator cuff.

3. 3

   Banded Diagonal Pulls

   30s

   Pull band in a diagonal pattern. Engages rear delts and traps.

4. 4

   Incline Dumbbell Press with Twist

   45s

   Press dumbbells and rotate wrists at top. Engages upper chest and triceps.

5. 5

   Chest-Supported Incline Row

   45s

   Row on incline bench. Builds lats and scapular control.

6. 6

   Standing Z-Press with Dumbbells

   45s

   Press from seated floor position. Enhances core and deltoid strength.

7. 7

   Alternating Dumbbell Curl to Press

   45s

   Curl and press in one motion. Targets biceps and delts.

8. 8

   Overhead Dumbbell Triceps Skull Crusher

   45s

   Lower and extend dumbbells overhead. Isolates triceps under load.

9. 9

   Wall Pec Stretch

   30s

   Place arm on wall and rotate body. Opens chest and anterior shoulder.

10. 10

    Overhead Triceps Stretch

    30s

    Reach behind head and press elbow. Stretches triceps and lats.