Phase 3 Beginner: Day 3 Phase 3 Beginner: Day 3
Centr Team
11 Apr 2021
Assisted pull-ups
Target: Lats, shoulders, back
Form tips:
- Shoulders down, core and glutes engaged, spine neutral.
- Squeeze your elbows into your ribs as you pull up – this will help ensure you're working your lats.
Modification – Seated banded lat pulldown:
- Can't get your lats to engage? Step back to the banded pulldown.
Dumbbell single-arm row
Target: Shoulders, chest, lats
Form tips:
- Position yourself facing downward, chest up and out, with shoulders down away from your ears.
- Find a foot positioning that makes your hips as level as possible.
- Push through the hand you are leaning on to stabilize yourself.
- Keep a neutral spine and avoid rotating your torso.
Modification – Dumbbell chest-supported row:
- If you can't maintain good form with a single-arm row, try the chest supported version for a more simple position.
Barbell upright row
Target: Shoulders, traps
Form tips:
- To minimize risk, keep your grip at shoulder width and don't pull your elbows up any higher than your shoulders.
- Maintain good posture with your core and glutes engaged.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell upright row:
- If you experience any discomfort, try a dumbbell row which will allow you to adjust the grip to keep your shoulders comfortable.
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.
Standing dumbbell curl
Target: Biceps
Form tips:
- Set up with your body in a straight line and core and glutes engaged – the only movement should be from your arms.
- 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 concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
