Phase 3 Intermediate: Day 4 Phase 3 Intermediate: Day 4

Single-arm pronated-grip row

Target: Shoulders, chest

Form tips:

• Shoulders down and back.
• Avoid overusing your traps to row.

Modification – Dumbbell rear raise:

• A rear raise will hit similiar muscle groups if you struggle with the pronated grip.

Banded underhand-grip pulldown

Target: Lats, back, shoulders, biceps

Form tips:

• Sit below the anchor point, with a slight lean backward and your core engaged to hold your torso straight.
• Chest up, shoulders down, and focus on bringing your elbows down beside your ribs as you pull down.

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 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 is slightly different, your rear shoulders and back will still get a strong workout.

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.