If there is anyone who truly understands how to build and maintain strong muscles, it is the Gladiators. Sabre, whose real name is Sheli McCoy, has spent more than a decade developing her strength as both a CrossFit competitor and an Olympic weightlifting athlete. With over 13 years of consistent training, she has represented Scotland on international platforms and even competed in the 2025 Weightlifting World Championships.
While her training schedule is intense, she emphasizes that smart training is far more important than simply training harder. According to Sabre, real progress happens when athletes focus on quality movements instead of endless repetitions. Her philosophy is simple: sometimes doing fewer exercises with perfect form leads to better results than doing many exercises poorly. This approach has helped her reach impressive milestones, including a powerful 160kg deadlift. She also dedicates between 16 and 20 hours every week to CrossFit training. Below are three essential upper-body exercises she considers non-negotiable for building lasting strength, along with instructions on how to perform them correctly and combine them into an effective workout routine.
How to Structure the Workout
For this routine, perform dumbbell rows and single-arm dumbbell reverse flys as a superset. Complete all repetitions on the right side first, then switch and repeat on the left side. Perform four total sets of this superset. Rest for approximately two to three minutes between each set to allow your muscles to recover.
Once the supersets are complete, finish the workout with barbell standing shoulder presses. Perform eight controlled repetitions as a final strength movement. This combination targets multiple muscle groups in the upper body, including the back, shoulders, and arms, making it an efficient routine for building functional strength and improving posture.
Single Dumbbell Bent-Over Row
Begin by placing one knee and the same-side hand on a flat workout bench for support. Keep your opposite foot firmly planted on the floor while hinging your torso forward until your back is flat and nearly parallel to the ground. Hold a dumbbell in your free hand, allowing your arm to hang directly below your shoulder with your palm facing inward and a slight bend in the elbow.
Pull the dumbbell upward toward your waist while keeping your elbow close to your body. Focus on engaging your back muscles as you lift the weight. Once the dumbbell reaches your side, slowly extend your arm back down to the starting position while maintaining control. Repeat for the desired number of repetitions before switching sides.
Single-Arm Dumbbell Reverse Fly
Set up in the same position as the bent-over row by placing one knee and the same-side hand on a flat bench for support. Keep your other foot on the floor and hinge forward so your back remains flat and parallel to the ground. Hold a dumbbell in your free hand with your arm hanging straight down beneath your shoulder.
Engage your core and keep your hips stable as you lift the dumbbell out to the side in a wide arc. Raise your arm until it aligns with your shoulder height. Instead of shrugging your shoulders, focus on squeezing your shoulder blade down and back to activate the upper back muscles. Lower the dumbbell slowly and under control back to the starting position, then repeat the movement.
Barbell Standing Shoulder Press
Stand upright with your feet about hip-width apart. Hold a barbell at shoulder level with your hands slightly wider than shoulder-width apart. Your palms should face forward and your elbows should sit slightly in front of the bar.
Brace your core muscles, tighten your glutes, and keep your ribs pulled down so your lower back does not arch excessively. Press the barbell straight upward until your arms are fully extended and your biceps are positioned close to your ears. Move your head slightly backward as the bar travels upward to maintain a straight path. Slowly lower the barbell back to shoulder height while maintaining control, reset your posture, and repeat the movement.
| Exercise | Main Muscles Targeted | Recommended Sets | Repetitions |
|---|---|---|---|
| Single Dumbbell Bent-Over Row | Upper Back, Lats, Arms | 4 Sets | 8–12 Reps Each Side |
| Single-Arm Dumbbell Reverse Fly | Rear Shoulders, Upper Back | 4 Sets | 10–12 Reps Each Side |
| Barbell Standing Shoulder Press | Shoulders, Triceps, Core | 1–3 Sets | 8 Reps |
