Phase 1 Beginner: Day 3 Phase 1 Beginner: Day 3
Centr Team
11 Apr 2021
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.
Seated cable row
Target: Shoulders, back, lats
Form tips:
- Sit up tall, chest out, with your core engaged.
- Keep your shoulders down, away from your ears.
- Start the row by squeezing your shoulder blades together before bending your arms – this will ensure your traps aren't driving the rows.
Modification – Dumbbell single-arm row:
- You can use this exercise to work on your rowing before hitting the cable machine.
Cable upright row
Target: Shoulders, back
Form tips:
- Don't make your grip too narrow, as this can cause excessive internal rotation in your shoulders.
- Chest up, shoulders down and core engaged.
- Reset your posture if you experience any shoulder discomfort.
Modification – Dumbbell upright row:
- If using the cable aggravates your shoulders, try a dumbbell variation and adjust your grip if needed.
Dumbbell rear raise
Target: Shoulders, chest
Form tips:
- Chest up, but don't worry too much about perfect upright posture – this raise is all about isolating your deltoids.
- Focus on form and tempo, not how heavy you can lift.
- Control your lifts, don't swing your arms using momentum.
Modification – Dumbbell seated rear flys:
- Try flys if you struggle to hold position or keep control of the rear raise.
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.
