Phase 3 Advanced: Day 2 Phase 3 Advanced: Day 2
Centr Team
05 May 2021
Seated machine row
Target: Shoulders, back, lats
Form tips:
- Adjust the machine to the correct height – you should be able to pull the handles toward your body with elbows at 90 degrees.
- Sit up tall and activate your core.
- The row should start with pulling back your shoulder blades.
- Keep your shoulders down away from your ears or your traps will be doing all the work.
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
Barbell bent-over row
Target: Shoulders, back, chest, core
Form tips:
- Keep your back straight and torso close to horizontal – this will ensure you're pulling with your shoulders, not your upper traps.
- Squeeze your shoulder blades together at the top of the lift.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell chest-supported row:
- If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.
Lat pulldown
Target: Lats, shoulders, back
Form tips:
- Activate your core.
- Lean back from your hips (not waist) to avoid arching your lower back.
- Chest up to ensure you're working the right muscles.
Modification – Seated banded lat pulldown:
- Using a band will help you build up the basics of this exercise.
Underhand-grip lat pulldown
Target: Lats, shoulders, back, biceps
Form tips:
- Sit up tall and activate your core.
- Initiate the pull by bringing your shoulders down – try not to pull with your arms.
- Squeeze your elbows in toward your ribs as you pull the bar down.
Modification – Seated banded lat pulldown:
- If you can't access a machine, work the same muscle groups using a band.
Inverted row
Target: Shoulders, back, lats
Form tips:
- Chest up, shoulders back and down – this will help ensure you're engaging your lats.
- Squeeze your shoulder blades together at the back as you row.
- Activate core and glutes for stability.
Modification – Barbell bent-over row:
- Can't maintain good form? Flip the movement to challenge your shoulders and lats with a bent-over row, focusing on tempo and form.
Dumbbell seated rear flys
Target: Shoulders, chest
Form tips:
- Focus on good form ahead of heavy weights.
- You should be feeling this move in your rear deltoids. Keep your elbows slightly bent and shoulders round to prevent other muscles taking over the movement.
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Barbell shrugs
Target: Traps
Form tips:
- Don't roll your shoulders, they should only move up and down.
- Keep your chest up, no slouching.
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
