Phase 3 Advanced: Day 6 Phase 3 Advanced: Day 6
Centr Team
05 May 2021
Ezy bar standing curls
Target: Biceps, chest
Form tips:
- Be careful not to cheat the move using momentum or your lower back.
- Lock your core and glutes 'on' and ensure the only movement is coming from your arms.
- Don't rest your arms at the top or bottom of the lift – keep moving to maintain tension in your biceps.
Modification – Dumbbell concentrated curls:
- If you get carried away with momentum on curls, use this variation to lock yourself into position.
Dumbbell incline bicep curl
Target: Biceps
Form tips:
- Sit up tall with shoulders back and down.
- Slow and controlled movements using your biceps, not momentum.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Modification – Standing dumbbell curl:
- If you feel shoulder strain using the incline, go vertical for a standing 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 hammer curls
Target: Biceps
Form tips:
- Lower the dumbbells with control and make sure you're pushing for the full range of motion.
- Focus on tempo and power the curl with your biceps, not momentum.
- 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:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
Zottman curls
Target: Biceps
Form tips:
- Avoid rounding or hunching your shoulders – keep them down and back, with your chest up.
- Slow and controlled movements, using your biceps rather than momentum.
- 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 the rotational movement is tough on your wrists, swap in a standard hammer curl.
Medicine ball push-up
Target: Chest, shoulders, triceps, back, core
Form tips:
- Shoulders down (away from your ears) to keep them safe.
- It's essential to lock in your core for stability and balance.
- Tuck in your butt and squeeze your glutes for additional stability.
- Don't arch your back or let your hips drop.
Modification – Push-up:
- If using a ball is too advanced, build up to it with the classic.
Cable machine underhand-grip tricep extension
Target: Triceps, lats, biceps
Form tips:
- Activate your core.
- Don't extend your arms so far that your elbows are straining. Adjust your grip if strain is a problem.
- 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:
- Grab your dumbbells to work the same muscles without cables.
Cable tricep rope pushdown
Target: Triceps
Form tips:
- Adjust your grip on the rope if you experience any wrist or elbow pain.
- Keep your core activated.
- You want to feel a squeeze at the back of your arms when they lock down.
- Turn your hands out slightly at the bottom of the push to increase muscle contraction.
- Don't slouch as this can lead to the wrong muscles compensating.
Modification – Dumbbell skull crushers:
- If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.
