Phase 1 Advanced: Day 6 Phase 1 Advanced: Day 6
Centr Team
17 May 2022
Banded standing curl
Target: Biceps, shoulders, chest
Form tips:
- Stand up straight, with glutes and core engaged, and make sure the band is pinned securely beneath your foot.
- Keep your elbows in close to your sides.
- Fully extend your arms at the bottom of the curl.
- If you struggle to complete the reps, swap your band for one with lower resistance.
Modification – Standing dumbbell curl:
- If you are struggling with the level of resistance (and don't have a lighter band), switch for a pair of dumbbells.
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.
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.
Bodyweight skull crusher
Target: Triceps, shoulders, lats
Form tips:
- Lock in your core and glutes to help control the movement.
- Aim to feel the squeeze in the back of your arms when they lock out.
Modification – Bench dips:
- If holding the skull crushers body position is hard on your shoulders, a bench dip will help you gain strength.
Dumbell skull crushers
Target: Triceps, lats
Form tips:
- Be mindful of the angle when lowering your dumbbells – the move is less taxing on elbows if you bring them back slightly above your forehead.
- Core switched on.
- Focus on squeezing your triceps as you lock out your arms.
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
Banded rope pushdown
Target: Triceps
Form tips:
- Keep your chest up proud, and glutes and core engaged for stability.
- Start with your elbows bent and hands at chest height, then extend at your elbows to pull the band down.
- Your upper arms and elbows should remain in the same position throughout.
- Aim to feel the squeeze in the back of your arms as you lock them out.
- If the tension on the band is too strong, create more slack by gripping the band lower down.
Modification – Dumbbell kickbacks:
- If you don't have a suitable overhead anchor point, switch to a pair of light dumbbells to work your triceps with kickbacks.
