Palms In — Upper Press & Row
The horizontal upper day. Neutral-grip dumbbell bench, palms-in row, hammer-grip incline press, a rope-free row option, triceps and hammer curls, then the forearm block. ~75 min, 11 movements.
Estimated session
- Movements 11
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Dumbbell Bench Press with Neutral Grip Palms face each other the whole set. Wrist stacked over the elbow, no bounce off the chest. 2 warm-up sets first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 02 | Bent Over Two-Dumbbell Row With Palms In Palms in, elbows past the ribs. Hinge to a flat back and hold it — do not row with the torso. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Hammer Grip Incline DB Bench Press Bench at 30 degrees. Palms stay facing each other top to bottom — never rotate at lockout. 3 × 12–10 · rest 1:45 | 3 | 12–10 | 1:45 |
| 04 | Seated Cable Rows Optional — V-handle keeps the palms in. No cable station? One-arm dumbbell row, same reps per side. 3 × 15–12 · rest 1:30 | 3 | 15–12 | 1:30 |
| 05 | Seated Bent-Over Two-Arm Dumbbell Triceps Extension Neutral grip, upper arm pinned to the ribs. Extend to a soft lockout, never a snapped one. 3 × 15–12 · rest 1:15 | 3 | 15–12 | 1:15 |
| 06 | Hammer Curls Both arms together, thumbs up throughout. No straight-bar curling anywhere in this program. 3 × 15–12 · rest 1:15 | 3 | 15–12 | 1:15 |
| 07 | Seated Dumbbell Palms-Down Wrist Curl Forearm block. Forearms on the thighs, seated on the bench. Three seconds down, three seconds up. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 08 | Seated Dumbbell Palms-Up Wrist Curl Same seat, palms up. Same three-second lowering and lifting. All 45 reps at tempo or the load is too heavy. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 09 | Dumbbell Lying Pronation Face down on the flat bench, upper arm supported, rotate the palm down slowly. Per side. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 10 | Dumbbell Lying Supination Lie sideways on the flat bench, elbow at 90 degrees, rotate the palm up slowly. Per side. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 11 | Wrist Roller Optional, needs a roller. Without one, do one set of 15 per side of the seated one-arm palms-down wrist curl. 2 × 45s · rest 1 min | 2 | 45s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: heaviest neutral pressing and rowing first, arms second, forearm block always last so a loaded forearm never precedes a grip-demanding set. Cue a stacked wrist on every press — a bent-back wrist is the most common provocation here. No cable station: replace the seated row with one-arm dumbbell rows at matched RPE, same reps per side. No wrist roller: substitute one set of 15 per side of the seated one-arm palms-down dumbbell wrist curl at matched tempo and RPE.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Palms In — Upper Press & Row template?
Order is fixed: heaviest neutral pressing and rowing first, arms second, forearm block always last so a loaded forearm never precedes a grip-demanding set. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Palms In — Upper Press & Row, and how long does it take?
Palms In — Upper Press & Row runs 11 movements and about 32 working sets, roughly 117 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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