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Upper Body Strength Flow
Training focus: Upper body strength development across back, shoulders, and arms, with compound movement integration
Performance goals: Muscle coordination, strength progression, and movement efficiency
Training context: Structured, continuous-flow training suitable for home workouts
Equipment: 27.5lb adjustable dumbbells
Production: This training video is produced by Fitsentive, in collaboration with our brand, for guided at-home strength training.
Back Builder
Bent Over Rows
A fundamental compound exercise for building a strong, well-developed back. Essential for posture, strength, and balanced upper body development.
Target: Back (Lats and Rhomboids)
About the Exercise
Bent over rows are a powerful compound exercise that primarily targets the latissimus dorsi, rhomboids, and middle trapezius. This movement is crucial for developing back thickness and width, improving posture, and balancing the pushing muscles of the chest and shoulders. Proper form emphasizes maintaining a neutral spine and pulling with the back muscles rather than the arms, creating a strong mind-muscle connection that leads to better muscle development and reduced risk of injury.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Hinge at your hips, keeping your back flat and your core tight, letting the weights hang straight down.
Note
Pull the weights up towards your chest, squeezing your shoulder blades together.
Caution
Maintain a neutral spine throughout the movement and avoid standing up or changing your torso angle as you row.
Shoulder Builder
Upper Rows
An effective exercise for targeting your shoulders and upper traps. This movement helps build strong, defined deltoids while improving shoulder stability and posture.
Target: Shoulders (Deltoids) and Traps
About the Exercise
Upper rows are an excellent exercise for developing the deltoids and upper trapezius muscles. By pulling the weights straight up toward your chin while keeping them close to your body, you engage your lateral deltoids and upper traps, creating a strong, well-defined shoulder region. This movement is essential for building shoulder width, improving posture, and creating that coveted V-shaped physique. Proper form emphasizes leading with your elbows and keeping your hands at or below shoulder height to protect your shoulder joints.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with the weights in front of you and pull them straight up towards your chin, keeping the weights close to your body.
Note
Lead the movement with your elbows, raising them higher than your wrists.
Caution
Do not let your hands go higher than your shoulders, as this can put stress on your shoulder joint.
Arm Isolation
Bicep Curls
Build powerful, defined biceps with this classic isolation exercise. Perfect for targeting the front of your arms, bicep curls help create that strong, athletic look while improving functional strength for daily activities.
Target: Biceps
About the Exercise
Bicep curls are one of the most effective isolation exercises for developing the biceps brachii muscles. This movement specifically targets the front of your upper arms, helping you build muscle mass, improve arm strength, and enhance overall upper body aesthetics. When performed with proper form and controlled tempo, bicep curls create maximum muscle engagement, leading to faster growth and better definition. This exercise is essential for anyone looking to develop balanced, powerful arms.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand holding weights, palms up, and slowly curl them up toward your shoulders, squeezing the bicep.
Note
Control the weights as you lower them fully back down to the starting position.
Caution
Avoid swinging your body to lift the weight; this takes the tension off your biceps.
Full Body
Tricep Stepback
A dynamic compound movement that combines tricep strength with lower body stability. This exercise challenges your coordination while building powerful arms and a strong core.
Target: Triceps and Legs/Core
About the Exercise
Tricep stepback is a unique compound exercise that simultaneously targets your triceps, legs, and core stabilizers. By combining a reverse lunge with a tricep kickback, you create a full-body movement that challenges your coordination, balance, and strength. This exercise is excellent for building functional strength, improving stability, and developing a well-rounded physique. The simultaneous movement pattern helps you work multiple muscle groups efficiently while enhancing your mind-muscle connection and overall athleticism.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Hold one or two weights and take a controlled step back into a reverse lunge position.
Note
As you step back, execute a tricep kickback by straightening your arm(s) behind you, ensuring only the forearm moves.
Caution
Coordinate the simultaneous movements; maintain a stable torso and keep the forward knee tracking over the ankle.
Shoulder Builder
Shoulder Press
A fundamental compound exercise for building strong, powerful shoulders. Essential for upper body strength, this movement targets your deltoids while engaging your core for stability.
Target: Shoulders (Deltoids)
About the Exercise
Shoulder press is one of the most effective compound exercises for developing the deltoid muscles. This movement primarily targets your anterior and lateral deltoids while also engaging your triceps and core stabilizers, making it an efficient exercise for building upper body strength and size. When performed with proper form and controlled tempo, shoulder press creates maximum muscle engagement across your entire shoulder region, leading to better development and definition. This exercise is essential for anyone looking to build strong, powerful shoulders and create that broad-shouldered, athletic physique.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Start with the weights at shoulder height, palms facing forward or slightly inward.
Note
Press the weights straight overhead until your arms are nearly fully extended.
Caution
Avoid letting your lower back arch excessively; keep your core tight and do not lock your elbows aggressively at the top.
Compound Builder
Curl to Press
A dynamic compound movement that combines bicep and shoulder strength in one fluid motion. This exercise efficiently targets multiple muscle groups, maximizing your workout efficiency and building a powerful upper body.
Target: Biceps and Shoulders
About the Exercise
Curl to press is an advanced compound exercise that combines a bicep curl with a shoulder press in one seamless movement. This exercise efficiently targets both your biceps and deltoids, making it an excellent choice for building upper body strength and size. The transition between the curl and press challenges your coordination and control, while the continuous movement pattern increases muscle engagement and calorie burn. This exercise is perfect for anyone looking to maximize their workout efficiency and develop a strong, well-balanced upper body.
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Perform a standard bicep curl, bringing the weights to your shoulders.
Note
Without pausing, rotate your palms forward and immediately transition into a shoulder press, lifting the weights overhead.
Caution
Control the momentum between the two parts of the movement; don't let the curl transition into a careless heave for the press.
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