Phase 2 Advanced: Day 6 Phase 2 Advanced: Day 6
Centr Team
05 May 2021
Dumbbell concentrated curls
Target: Biceps
Form tips:
- Focus on tempo and control the movment.
- Use your biceps, not momentum, especially when lowering the weights.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Modification – Dumbbell tension curls:
- If you find it difficult to hold the concentrated curl position, try a tension curl.
Dumbbell tension curls
Target: Biceps
Form tips:
- Control the curl and avoid momentum from your lower body to ensure you're working the biceps.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Modification – Dumbbell tension hammer curls:
- You may find a hammer curl easier on your wrists than the standard grip.
Dumbbell tension hammer curls
Target: Biceps
Form tips:
- Focus on the squeeze at the top of the curl.
- Control the curl and avoid momentum from your lower body to ensure you're working the biceps.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Modification – Dumbbell hammer curls:
- If you find the tension lift too big a challenge, a standard hammer curl will hit the biceps at the same angle.
Cable single-arm pushdown
Target: Triceps
Form tips:
- Keep your shoulders and hips square and don't rotate your torso.
- Activate your core.
- Focus on feeling the squeeze in the back of your arms as they lock down.
- Don't slouch as this can lead to compensating with the wrong muscles.
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
Bodyweight skull crushers
Target: Triceps, shoulders, lats
Form tips:
- Lock in your core and glutes to help control the movement.
- Aim to feel the squeeze in the back of your arms when they lock out.
Modification – Bench dips:
- If holding the skull crushers body position is hard on your shoulders, a bench dip will help you gain strength.
Barbell close-grip bench press
Target: Triceps, chest, shoulders
Form tips:
- If a close grip is too difficult or uncomfortable, place your hands at shoulder width – this will still work your triceps, while helping you to balance the bar.
- Keep your chest up to ensure you're working the correct muscles.
- Engage your core to support your lower back.
- Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stabilize your body.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Barbell flat bench press:
- If a close grip causes strain in your shoulders or elbows, a bench press uses a wider grip to work the same muscles.
