Phase 2 Intermediate: Day 3 Phase 2 Intermediate: Day 3
Centr Team
04 Jun 2023
Dumbbell renegade row
Target: Back, latissimus dorsi, rhomboids, trapezius, core, biceps
Modification – Dumbbell bent-over row:
- Bent-over rows are equally effective in building your back.
Single-arm pronated-grip row
Target: Shoulders, chest
Modification – Dumbbell rear raise:
- A rear raise will hit similiar muscle groups if you struggle with the pronated grip.
Dumbbell tension hammer curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If you find the tension lift too big a challenge, a standard hammer curl will hit the biceps at the same angle.
Dumbbell rear delt rows
Target: Rear deltoids, rhomboids, trapezius, biceps
Modification:
- Drop the weight down or perform these with just your bodyweight.
Standing dumbbell curl
Target: Biceps
Modification – Dumbbell concentrated curls:
- If you're not feeling the bicep contraction, zoom in with a concentrated curl.
Dumbbell incline hammer curls
Target: Biceps
Modification – Dumbbell hammer curls:
- If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.
