Phase 3 Advanced: Day 2 Phase 3 Advanced: Day 2

Barbell bent-over row

Target: Shoulders, back, chest, core

Form tips:

• Keep your back straight and torso close to horizontal – this will ensure you're pulling with your shoulders, not your upper traps.
• Squeeze your shoulder blades together at the top of the lift.
• If you are a beginner, close your fists when gripping the bar so it doesn't slip.

Modification – Dumbbell chest-supported row:

• If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.

Standing banded pull-over

Target: Lats, back, shoulders

Form tips:

• A slight split stance will help you to maintain balance.
• Pin your shoulders back and down, then keep your arms locked out as you pull the band down and in toward your hips.
• As you pull the band down to its lowest point, aim to hide your armpits with your arms to max the contraction of your lats.
• Control the tempo as you release the band back up.

Pull-ups

Target: Lats, shoulders, back

Form tips:

• Chest up, core and glutes engaged.
• Squeeze your elbows in at the top of the pull-up to get maximum lat engagement.
• Don't let your shoulders hike up, keep them down.

Modification – Assisted pull-ups:

• Build up to pull-ups using an assist, focusing on lat engagement and correct form.

Banded wide face pull

Target: Shoulders, back

Form tips:

• Stand tall, with your glutes and core engaged for stability
• Aim to keep your shoulders and elbows at the same height as you pull and release the band.
• Pull the band back and apart – aiming to get the band as wide as you can for maximum muscle contraction.

Modification – Dumbbell seated rear flys:

• If you struggle with the band, switch for a pair of light dumbbells and a bench. While the movement of rear flys is slightly different, your rear shoulders and back will still get a strong workout.

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 shrugs

Target:Traps

Form tips:

• Don't roll your shoulders, they should only move up and down.
• Keep your chest up, no slouching.

Modification – Dumbbell shrugs:

• With a dumbbell variation you can adjust your grip to make it easier on your shoulders.