Full-body workout Full-body workout
Centr Team
14 Nov 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.
Plank rotation
Target: Core, shoulders, glutes
Form tips:
- Ensure your hands are placed directly below your shoulders.
- Shoulders down, and glutes and core engaged for maximum stability.
Barbell incline press
Target: Chest, triceps and shoulders
Form tips:
- If you're a beginner, make sure your fists are closed when gripping the bar.
- Plant your feet underneath your knees, with knees pointing outward, to engage your glutes and stablize your body.
- Engage your core to support your lower back.
- Keep your chest up to ensure you're working the correct muscles.
- Tuck your elbows in at around 45 degrees to your torso to avoid internal shoulder rotation.
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.
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.
Arnold press
Target: Shoulders
Form tips:
- Use a lighter weight to ensure you can maintain good form through a full set.
- Stop at the top of the lift when your arms and shoulders reach a standard shoulder press position – over-rotation can cause injury.
- Keep your core engaged, chest up and eyes facing forward throughout to maintain good posture.
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.
Across-body hammer curls
Target: Biceps, brachialis (elbow flexor)
Form tips:
- Keep wrists neutral to ensure the biceps are working, and you're not overworking your wrists and forearms.
- Avoid using momentum – keep your body braced and only move your arms to ensure good form.
