Upper Body Power & Shoulder Resilience

barbell overhead press

Weighted Pull-Ups are performed by adding extra weight to your body while executing a standard pull-up. To perform this exercise, hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Attach a weight belt or hold a dumbbell between your feet to add resistance. Engage your core and pull your body upward until your chin is above the bar, then lower yourself back to the starting position with control.

Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs. Keep your arms straight but not locked. Raise the dumbbells in front of you to shoulder height, keeping a slight bend in the elbows. Pause briefly at the top, then slowly lower the dumbbells back to the starting position. Maintain a controlled motion throughout, avoiding swinging or using momentum. Keep your core engaged and avoid shrugging your shoulders during the movement.

Stand with your side to a cable station, holding the handle with the hand closest to the machine. Keep your elbow bent at 90 degrees and tucked into your side. Keeping your elbow fixed, rotate your forearm outward, moving the handle away from your body to engage the rotator cuff muscles, primarily the infraspinatus and teres minor. Control the movement back to the starting position. Maintain a stable posture throughout, avoiding torso rotation. This exercise targets the shoulder's external rotator muscles and helps improve shoulder stability and injury prevention.

Stand upright holding a dumbbell in each hand with arms fully extended at your sides. Keep your back straight and shoulders back. Slowly elevate your shoulders as high as possible, squeezing the trapezius muscles at the top of the movement. Hold briefly, then lower your shoulders back to the starting position in a controlled manner. Maintain a neutral head position and avoid using your arms to lift the weights—focus on shoulder elevation. Breathe out as you shrug and breathe in as you lower.

Sit on the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended forward. Keep your back flat against the pad and your feet flat on the floor. Pull the handles outward and backward, squeezing your rear shoulder muscles as you bring your arms apart. Maintain a controlled motion, avoiding using momentum, and slowly return to the starting position. Keep your movements smooth and focus on engaging the rear deltoids throughout the exercise.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Lie face down on the floor with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back, glutes, and core. Keep your neck in a neutral position by looking down. Hold this position for a specified duration, then slowly lower back to the starting position. Focus on maintaining a steady breath and avoiding any jerky movements. Keep your movements controlled to maximize engagement of the posterior chain.