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Upper body strength

Power & Reach Upper Body

This workout focuses on generating powerful upper body movements with a sense of expansive reach. It’s perfect for ambitious days when you’re craving a strong, full-body connection to your upper half.

30 minIntermediateovulatoryEquipment: medium dumbbells, mat
60

Warm-up

  • Wall Slides

    120 seconds

    Keep your lower back gently pressed, trying to flatten your arms against the wall.

    Illustration of Wall Slides

  • Gate Swings

    60 seconds

    Open and close your arms dynamically, feeling the chest and back engage.

    Illustration of Gate Swings

Main session

Strength Foundations

3 rounds

  • Push-Ups (on knees or toes)

    8-12 reps

    Lower with control, keeping a straight line from head to knees/heels.

    0 / 12
    Illustration of Push-Ups (on knees or toes)

  • Dumbbell Pullovers

    10 reps

    Extend the dumbbell overhead, feeling a stretch in your lats and chest.

    0 / 10
    Illustration of Dumbbell Pullovers

Full Spectrum Upper Body

3 rounds

  • Dumbbell Overhead Carry (single arm)

    30 seconds

    Stay tall, resisting rotation, as if balancing a book on your head.

    Illustration of Dumbbell Overhead Carry (single arm)

  • Upright Rows (light weight)

    10 reps

    Lead with your elbows, pulling the weight up towards your chin.

    0 / 10
    Illustration of Upright Rows (light weight)

Cool-down

  • Cross-Body Arm Stretch

    45 seconds

    Gently pull your arm across, feeling the stretch in your shoulder.

    Illustration of Cross-Body Arm Stretch

  • Overhead Reach & Side Bend

    30 seconds

    Lengthen through your side body, reaching towards the sky and then gently bending.

    Illustration of Overhead Reach & Side Bend

Tags

upper bodypowerreachfunctionalovulatory