Standing Upper Body Series
Orientation: Standing
The Standing Upper Body Series is a versatile way to stack upper- and lower-body compound moves.
Upper body training can be combined with any of the standing series, but is most commonly paired with squats and lunges. Always aim for muscular balance by including opposing muscle groups in the same session to prevent overuse and support functional strength. Vary choreography weekly or monthly to avoid repetition and overtraining. Props like weights, bands, balls, or bodyweight can be used to add resistance.
Framework Tip
Standing Upper Body can include a cardio burst or core work between strength sets.
Standing Upper Body Exercises
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![Standing Upper Body Bicep Curl]()
Bicep Curl
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![Standing Upper Body - Serve the Platter]()
Serve the Platter
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![Squat with Standing Upper Body - Reverse Fly]()
Squat Reverse Fly
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![Standing Upper Body Lunge Reverse Fly]()
Lunge Reverse Fly
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![Standing Upper Body, Deadlift, Squats]()
Deadlift Squat
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![Standing Glutes - Deadlift with Leg Lift Glutes]()
Deadlift with Leg Lift
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![Standing Upper Body, Shoulder Press, Chest Fly]()
Shoulder Press or Chest Fly
Press up for shoulder press. Turn elbow in with elbows at 90 degrees parallel to floor for chest fly.
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![Standing Upper Body - Shoulder Press]()
Shoulder Press (Forward)
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![Standing Upper Body - Lunges - Chest Press Shoulder Raise]()
Shoulder Raise or Chest Press
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![Standing Upper Body Around the World]()
Around the World
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![Tricep Kickbacks]()
Tricep Kickbacks
Upper Body Choreography
Featured
This Series blends sexy hip rotations with fierce front kicks!