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

Single-arm pronated-grip row

Target: Shoulders, chest

Form tips:

• Shoulders down and back.
• Avoid overusing your traps to row.

Modification – Dumbbell rear raise:

• A rear raise will hit similiar muscle groups if you struggle with the pronated grip.

Banded seated row

Target: Shoulders, back

Form tips:

• Lean back slightly, with your core engaged to keep your back straight back.
• Chest up, shoulders down and back to avoid shrugging.
• As you row the band back, squeeze your shoulder blades together.
• If the tension on the band is too strong, move your butt forward to sit closer to the anchor point.

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 rear flys

Target: Shoulders, back

Form tips:

• Hold the band with a neutral grip, palms are facing in.
• Keep a slight bend in your arms throughout.
• Focus on squeezing your shoulder blades together as you pull your arms out and back.
• Keep your shoulders locked down, don't let them shrug up.

Modification – Dumbbell seated rear flys:

• If performing flys with a band is too challenging, switch for a pair of light dumbbells and a bench.

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.

Dumbbell hammer curls

Target: Biceps

Form tips:

• Lower the dumbbells with control and make sure you're pushing for the full range of motion.
• Focus on tempo and power the curl with your biceps, not momentum.
• Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.

Modification – Dumbbell tension hammer curls:

• If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.