Tay Upper Body Workout

Tay takes us through an upper body workout that is designed to target the back. Her workout includes various exercises, sets, reps, and cues to help perfect your form and get the most out of each movement.

Workout Instructions


Seated Row

3 sets, 10 reps


- Initiate the movement by squeezing your shoulder blades together.

- Sit tall with your chest up throughout the entire movement.

- Slowly extend your arms, resisting the weight on the way back.


Single Arm Cable Pulldown

3 sets, 10es


- Focus on pulling your elbow down and back, engaging your lat muscle.

- Keep your core tight and avoid leaning or twisting during the pull.

- Resist the upward motion; control the handle as it returns to the starting position.


Cable Face pulls

3 sets, 20 reps


- Pull the cable towards your face, keeping your elbows high and externally rotating your shoulders.

- Squeeze your shoulder blades together at the end of the movement.

- Slowly release the cable, resisting the pull back, for a controlled eccentric phase.


DB Z Press

3 sets, 15 reps


- Sit tall with a straight spine throughout the movement.

- Press the dumbbells in a straight line above your head, directly in line with your shoulders.

- Brace your core and avoid arching or rounding your back.


Eccentric Pull Ups

4 sets, 8 reps


- Lower your body in a slow and controlled manner.

- Keep your shoulder blades engaged and core tight.

- Lower yourself until your arms are fully extended.


Gorilla KB Row

4 sets, 8es


- Hinge at the hips, maintaining a flat back, and grasp the kettlebell with one hand.

- Keep your elbow close to your body as you lift the kettlebell, engaging your lats and upper back muscles.

- Focus on retracting your shoulder blade at the top of the movement for maximum muscle engagement.


Push Ups

4 sets, 10 reps


- Start in a plank position with your hands placed slightly wider than shoulder-width apart.

- Tighten your core muscles to maintain a straight line from your head to your heels.

- Perform push-ups in a controlled manner.