Phase 4 Advanced: Day 6 Phase 4 Advanced: Day 6
Centr Team
23 May 2022
Ezy bar standing curls
Target: Biceps, chest
Form tips:
- Be careful not to cheat the move using momentum or your lower back.
- Lock your core and glutes 'on' and ensure the only movement is coming from your arms.
- Don't rest your arms at the top or bottom of the lift – keep moving to maintain tension in your biceps.
Modification – Dumbbell concentrated curls:
- If you get carried away with momentum on curls, use this variation to lock yourself into position.
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 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.
Cable tricep rope pushdown
Target: Triceps
Form tips:
- Adjust your grip on the rope if you experience any wrist or elbow pain.
- Keep your core activated.
- You want to feel a squeeze at the back of your arms when they lock down.
- Turn your hands out slightly at the bottom of the push to increase muscle contraction.
- Don't slouch as this can lead to the wrong muscles compensating.
Modification – Dumbbell skull crushers:
- If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.
Cable machine underhand-grip tricep extension
Target: Triceps, lats, biceps
Form tips:
- Activate your core.
- Don't extend your arms so far that your elbows are straining. Adjust your grip if strain is a problem.
- Focus on feeling the squeeze in the back of your arms as they lock down.
- Don't slouch as this can lead to compensating with the wrong muscles.
Modification – Dumbbell kickbacks:
- Grab your dumbbells to work the same muscles without cables.
