Phase 1 Intermediate: Day 3 Phase 1 Intermediate: Day 3
Centr Team
04 Jun 2023
Dumbbell bent-over row
Target: Back, latissimus dorsi, rhomboids, trapezius, biceps
Modification – Isometric dumbbell row:
- Perform each row one at a time to extend your rest period.
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.
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 hammer curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
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.
