Full-body workout - Beginner Full-body workout - Beginner
Centr Team
30 Aug 2021
Dumbbell seated press
Target: Shoulders, upper chest
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Core engaged to avoid loading up your lower back.
Front plate raise
Target: Shoulders, serratus anterior (sides of your upper chest), traps, chest, biceps
Form tips:
- Engage your core and glutes and keep your hips tucked in throughout to avoid cheating the movement with your back.
- Pick a weight you can safely control and grip the plate firmly.
Dumbbell lateral raise
Target: Shoulders (side), serratus anterior (sides of your upper chest), traps, pecs
Form tips:
- Engage your core.
- Lead with your elbows, maintaining a slight bend in your arms throughout.
- Don't swing your arms up using momentum – control your lifts.
- Avoid shrugging excessively with your traps, as this may cause neck or shoulder pain.
Shrugs
Target: Traps, shoulders
Form tips:
- Chest up and avoid slouching.
- Avoid rolling your shoulders back at the top of the move – keep your shrugs straight up and down.
Dumbbell incline curls
Target: Biceps
Form tips:
- Sit with your shoulders down and pushed back into the bench.
- Control your pace to ensure you're working your biceps, not using momentum, especially as you lower the weight.
- Don't rest at the top or bottom of the curl to maintain tension in your biceps.
Tension hammer curls
Target: Biceps
Form tips:
- Pace and control your curls to ensure you're using your biceps, not momentum – especially on the downward phase.
- Focus on feeling the squeeze in your biceps at the top of the curl.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
