Phase 4 Advanced: Day 6 Phase 4 Advanced: Day 6
Centr Team
17 May 2022
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.
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.
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.
Bodyweight skull crushers
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.
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.
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.
