Upper-Body Push & Pull
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A proper upper-body session balances pushing and pulling so you build strength evenly and keep your shoulders happy. This 25-minute workout pairs a push move with a pull move through four supersets, using a pair of dumbbells and a set of resistance bands. Do the two paired moves back to back, then rest - it keeps things efficient and gets a real pump going.
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The workout
Intermediate · about 25 minutes, start to finish.
Warm-up
- Arm circles - 30 seconds each direction
- Band pull-aparts - 15 reps
- 10 slow press-ups (knees down if needed)
Main workout
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Superset 1A - Dumbbell floor press
3 rounds x 12 repsPress up strongly, lower until your triceps touch the mat.
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Superset 1B - Band row
3 rounds x 15 repsAnchor the band, pull elbows back, squeeze the shoulder blades together.
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Superset 2A - Dumbbell shoulder press
3 rounds x 10 repsBrace your middle, press overhead without leaning back.
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Superset 2B - Band face pull
3 rounds x 15 repsPull the band towards your forehead, elbows high - great for posture.
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Superset 3A - Dumbbell bicep curl
3 rounds x 12 repsElbows pinned to your sides, no swinging.
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Superset 3B - Dumbbell overhead tricep extension
3 rounds x 12 repsKeep the elbows narrow, lower the weight behind your head slowly.
Finish with press-ups to failure - as many clean reps as you can manage in one set.
Coach's tip
Rest 60 seconds after each superset. Pick a dumbbell weight where the last two reps of each set feel genuinely hard but your form holds.
More home workouts
Upper body
Dumbbell Chest & Back
Chest & back strength
Upper body
Resistance Band Upper Body
Gentle upper-body strength
Full body
Full-Body Kettlebell & Dumbbell Blast
Strength & conditioning
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.