Phase 2 Beginner: Day 3 Phase 2 Beginner: Day 3
Centr Team
31 May 2023
Bent-over wide row
Target: Back, lats, rhomboids, rear deltoids
Modification – Isometric dumbbell row:
- If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.
One-arm dumbbell row
Target: Lats, back, shoulders
Modification – Dumbbell pull-overs:
- If you find one-arm dumbbell rows awkward or uncomfortable, pull-overs are great exercise to hit the lats.
Dumbbell upright row
Target: Shoulders, traps
Modification – Dumbbell incline upright row:
- The incline variation allows for less vertical movement, making it easier on your shoulders.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
Dumbbell hammer curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
