Phase 1 Beginner: Day 3 Phase 1 Beginner: Day 3
Centr Team
31 May 2023
Bent-over wide row
Target: Back, lats, rhomboids, rear deltoids
Modification – Isometric dumbbell row:
- If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.
Dumbbell pull-overs
Target: Back, lats
Modification – Bent-over row:
- If your shoulder mobility won't let you achieve a full-range of motion or you feel uncomfortable bringing a weight over your head, work on your back with traditional bent-over rows.
One-arm dumbbell row
Target: Lats, back, shoulders
Modification – Dumbbell pull-overs:
- If you find one-arm dumbbell rows awkward or uncomfortable, pull-overs are great exercise to hit the lats.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
