Phase 4 Advanced: Day 2 Phase 4 Advanced: Day 2
Centr Team
23 May 2022
Seated machine row
Target: Shoulders, back, lats
Form tips:
- Adjust the machine to the correct height – you should be able to pull the handles toward your body with elbows at 90 degrees.
- Sit up tall and activate your core.
- The row should start with pulling back your shoulder blades.
- Keep your shoulders down away from your ears or your traps will be doing all the work.
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
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 – Seated banded lat pulldown:
- If you don't have a pull-up bar or can't complete pull-ups with good technique, seated banded lat pulldowns will target similar muscle groups.
Inverted row
Target: Shoulders, back, lats
Form tips:
- Chest up, shoulders back and down – this will help ensure you're engaging your lats.
- Squeeze your shoulder blades together at the back as you row.
- Activate core and glutes for stability.
Modification – Barbell bent-over row:
- Can't maintain good form? Flip the movement to challenge your shoulders and lats with a bent-over row, focusing on tempo and form.
Single-arm pronated-grip row
Target: Shoulders, chest
Form tips:
- Shoulders down and back.
- Avoid overusing your traps to row.
Modification – Dumbbell single-arm row:
- If this variation is uncomfortable for you, bring your elbow closer towards your torso and perform a traditional single-arm row instead
Cable standing rear flys
Target: Shoulders, upper back
Form tips:
- Stay in control – don't over extend your arms as they move back or compromise your shoulders.
- Keep a slight bend in your elbows at all times.
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Cable face pull
Target: Upper back, traps, shoulders
Form tips:
- When pulling back with the cable, picture separating your hands as far out to the sides as you can – this will help you target the right muscles.
- Core engaged and spine neutral.
- If you're having difficulty with stability, slightly bend your knees.
Modification – Dumbbell seated rear flys:
- If you experience any shoulder pain, try a seated fly to target similiar muscles with less risk of shoulder elevation.
