Phase 3 Advanced: Day 6 Phase 3 Advanced: Day 6
Centr Team
17 May 2022
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.
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 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.
Zottman curls
Target: Biceps
Form tips:
- Avoid rounding or hunching your shoulders – keep them down and back, with your chest up.
- 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 – Dumbbell hammer curls:
- If the rotational movement is tough on your wrists, swap in a standard hammer curl.
Banded diamond push-up
Target: Triceps, biceps, shoulders, chest
Form tips:
- Form a diamond shape with your hands on the mat, directly beneath your chest.
- Don't let your elbows flare out. Keep them tucked in at 45 degrees.
- Squeeze your shoulder blades together as you drop down, then push away from the floor to rise up.
- The lower half of your body should remain in a plank position throughout, with glutes and core engaged.
- If you're struggling to complete the reps, do the push-ups on your knees or remove the band.
Modification – Band-resisted push-up:
- Placing your hands in the standard-push up position allows you to recruit more of your chest muscles to complete the move.
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.
Banded underhand tricep extension
Target: Triceps, shoulders, chest
Form tips:
- Stand tall beneath the anchor point, with your glutes and core engaged for stability
- Start with your elbows bent and hands at head height, then extend at your elbows to pull the band down.
- Aim to feel the squeeze at the back of your arms as you lock them out
Modification – Dumbbell kickbacks:
- If you're struggling with a full range of motion or don't have a suitable overhead anchor point, switch the band for a pair of light dumbbells to work your triceps with kickbacks.
