Phase 2 Beginner: Day 3 Phase 2 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.
Dumbbell chest-supported row
Target: Shoulders, back, chest
Form tips:
- Shoulders down and away from your ears – don't let them hike up with the row movement.
- Think about powering the row from your shoulder blades, not your traps.
- Activate your core and glutes to lock in a stable base.
Modification – Dumbbell single-arm row:
- If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.
Dumbbell incline upright row
Target: Shoulders, chest
Form tips:
- Chest up, look straight ahead and shoulders down away from your ears.
- Activate your core and glutes to create a stable base.
- Concentrate on form and quality of movement over the weight you're lifting.
- Avoid using momentum to lift.
Modification – Single-arm pronated-grip row:
- If you find getting into the incline upright row position difficult, try the pronated-grip row to target similar muscle groups.
Standing cable pull-over
Target: Lats, shoulders, back
Form tips:
- Chest up and shoulders down, with slight bends in your knees and hips.
- Keep your core tight as you pull the cable down.
- Picture yourself squeezing your upper arms into your armpits as you pull down.
- Control the cable's return to the top, keeping it slow.
- You can let the cable's return pull your arms into a stretch, but not so far it feels uncomfortable for your shoulders.
Modification – Seated banded lat pulldown:
- Go back to using a band if you're not properly engaging your lats with the cable.
Standing cable curl
Target: Biceps
Form tips:
- Stand up tall with your core and glutes activated – slouching will cause strain to your shoulders.
- 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 – Standing dumbbell curl:
- If the machine is pulling you in on the downward movement, switch to dumbbells and a lighter weight to work on getting stronger with slow, controlled curls.
