Upper Body Exercises

Primary Muscles: Lats, shoulders, upper back, core

How To: Hold a resistance band overhead and pull your elbows down toward your ribs while keeping your ribs stacked and shoulders controlled. Pull the shoulder blades down and back.

Progression: Increase band resistance or add a pause.

Modification: Use lighter resistance or decrease range.

Primary Muscles: Shoulders, triceps, core stabilizers

How To: Begin in a half-kneeling position with your front foot planted and back knee down. Hold the kettlebell at shoulder height. Press the kettlebell overhead while

keeping your ribs stacked over your hips.

Progression: Increase kettlebell weight.

Modification: Use a lighter kettlebell or perform seated.

Primary Muscles: Lats, upper back, rear shoulders, biceps

How To: Hinge forward at the hips with a neutral spine. Pull the kettlebell toward your ribs, driving your elbow back while keeping your shoulder away from your ear. Squeeze your shoulder blade at the top, then lower the kettlebell with control.

Progression: Increase kettlebell weight.

Modification: Use a lighter kettlebell or perform seated.

Primary Muscles: Shoulders, core, grip

How To: Lie on your back and press the kettlebell upward while keeping your shoulder stable and core engaged.

Progression: Increase weight or add a pause.

Modification: Perform with both arms.

Primary Muscles: Shoulders, core, grip

How To: Stand feet hip-width apart. Pass the kettlebell around your waist in a controlled circle, keeping ribs stacked over hips and core engaged. Maintain an upright posture. Avoid letting the kettlebell pull you out of alignment. Reverse directions halfway through.

Progression: Increase kettlebell weight or reps.

Modification: Use a lighter kettlebell or smaller circles.