Full-body workout Full-body workout
Centr Team
12 Aug 2021
Deadlifts
Target: Back, lats, glutes, hamstrings, quads, core
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- As you stand up, your knees and hips should work together to lift.
- Squeeze your glutes as you rise up.
- Beginners, close your fists when gripping the bar so it doesn't slip.
Dips
Target: Chest, triceps, shoulders
Form tips:
- To look after your shoulders, maintain a slight forward lean – don't swing up to an upright torso position as you rise.
- But don't slouch, or you'll be compensating with the wrong muscles!
- Keep your elbows as close to your body as possible.
- Aim to feel the squeeze in the back of your arms as you lock out.
Barbell forward lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Balance is key – stay in control of your barbell and don't rush through the movement.
- Brace you core for stability and keep your knees in line with your toes.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip.
Single-arm dumbbell press
Target: Shoulders, chest
Form tips:
- Set up with your feet hip-width apart and core engaged to stay balanced.
- Try not to hike up your traps when pressing the dumbbell up – make your shoulders do the work.
- Control the weight throughout the movement.
- Don't lower the dumbbell below your chin line.
Dumbbell rear raises
Target: Shoulders (back), serratus anterior (sides of your upper chest), traps
Form tips:
- Focus on good form, not how heavy you can lift.
- Keep your chest up.
- Don't swing your arms up using momentum – control every lift.
- Keep your arms relatively straight, with just a slight bend at the elbows, to ensure you're working the correct muscles and not overcompensating with your back.
Dumbbell bear rows
Target: Back, shoulders, core
Form tips:
- Keep your spin neutral and core engaged.
- Your hips and shoulders should be squared, with your hands and knees placed below for maximum stability.
- Initiate the row from your shoulder blade, aiming to feel a big squeeze.
Dumbbell tension curls
Target: Biceps
Form tips:
- Pace and control every curl – don't use momentum.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
- The tension will make it harder to maintain good form, so opt for lighter weights than on your usual bicep curls.
Dumbbell kickbacks
Target: Triceps
Form tips:
- Choose a weight that allows you to lock out your elbows on every single rep.
- Focus on feeling the squeeze at the back of your arms as you lock out.
