Phase 2 Beginner: Day 3 Phase 2 Beginner: Day 3

Dumbbell single-arm row

Target: Shoulders, chest, lats

Form tips:

• Position yourself facing downward, chest up and out, with shoulders down away from your ears.
• Find a foot positioning that makes your hips as level as possible.
• Push through the hand you are leaning on to stabilize yourself.
• Keep a neutral spine and avoid rotating your torso.

Dumbbell upright row

Target: Shoulders, traps

Form tips:

• Chest up.
• Engage your core and glutes and keep a strong, upright posture.
• Don't bring your hands (and weights) in too close to each other.

Modification – Dumbbell incline upright row:

• The incline variation allows for less vertical movement, making it easier on your shoulders.

Banded underhand-grip pulldown

Target: Lats, back, shoulders, biceps

Form tips:

• Sit below the anchor point, with a slight lean backward and your core engaged to hold your torso straight.
• Chest up, shoulders down, and focus on bringing your elbows down beside your ribs as you pull down.

Dumbbell seated rear flys

Target: Shoulders, chest

Form tips:

• Focus on good form ahead of heavy weights.
• You should be feeling this move in your rear deltoids. Keep your elbows slightly bent and shoulders round to prevent other muscles taking over the movement.

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

Standing dumbbell curl

Target: Biceps

Form tips:

• Set up with your body in a straight line and core and glutes engaged – the only movement should be from your arms.
• 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 concentrated curls:

• If you're not feeling the bicep contraction, zoom in with a concentrated curl.