This video features progressive, strength-based exercises targeting the muscles of the arms, including the biceps, triceps, and supporting forearm musculature.
The session emphasises controlled movement, joint alignment, and coordinated upper limb mechanics to support lifting tasks, training performance, and daily activities.
Designed to build foundational arm strength while supporting elbow and shoulder health, this session is suitable for both pre-habilitation and rehabilitation-focused movement programs.

WARM UP

DOWEL ABDUCTION: 1 SET 10 REPS

DOWEL INTERNAL ROTATION 1 SET 10 REPS

SCAPULAR MOBILITY STANDING: 1 SET 10 REPS

PUSH UPS: 1 SET 10 REPS

CHIN UP VARIATIONS: 5 REPS EACH POSITION

WORKOUT- USING A WEIGHT THATS 55-70% MAX 1RM

DB LATERAL RAISE: 4 SETS 8-12 REPS

DB FRONT RAISE: 4 SETS 8-12 REPS

REVERSE PEC FLY: 4 SETS 8-12 REPS

SEATED OVERHEAD PRESS: 4 SETS 8-12 REPS

SEATED INTERNAL AND EXTERNAL ROTATION: 4 SETS 8-12 REPS

CABLE STRAIGHTBAR PULL DOWN: 4 SETS 8-12 REPS

CABLE STRAIGHTBAR CURL: 4 SETS 8-12 REPS

CABLE ROPE HAMMER CURL: 4 SETS 8-12 REPS

CABLE ROPE OVERHEAD EXTENSION: 4 SETS 8-12 REPS