Phase 2 Advanced: Day 6 Phase 2 Advanced: Day 6

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.

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 tension hammer curls

Target: Biceps

Form tips:

• Focus on the squeeze at the top of the curl.
• 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 hammer curls:

• If you find the tension lift too big a challenge, a standard hammer curl will hit the biceps at the same angle.

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.

Dumbbell kickbacks

Target: Triceps

Form tips:

• Choose a weight that allows you to lock out your elbows on every single rep.
• Squeeze the back of your arms as you lock it out.

Modification – Dumbbell skull crushers:

• If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.

Dumbbell concentrated curls

Target: Biceps

Form tips:

• Focus on tempo and control the movment.
• Use your biceps, not momentum, especially when lowering the weights.
• Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.

Modification – Dumbbell tension curls:

• If you find it difficult to hold the concentrated curl position, try a tension curl.

Banded single-arm pushdown

Target: Triceps, shoulders, chest

Form tips:

• Chest up, with glutes and core engaged for stability.
• Keep your elbow locked in position by your side, only moving from the elbow down to push the rope.
• Lock out your arm at the bottom of the pushdown, feeling the squeeze in the back of your arms, then bend your elbow to bring your fist back up toward the center of your chest.
• If the tension on the band is too strong, grip the band a little lower.