Phase 3 Intermediate: Day 3 Phase 3 Intermediate: Day 3
Centr Team
04 Jun 2023
Barbell bent-over row
Target: Shoulders, back, chest, core
Modification – Banded seated row:
- If you don't have access to a barbell, a banded seated row is a good alternative to work your back muscles.
Cable face pull
Target: Upper back, traps, shoulders
Modification – Dumbbell seated rear flys:
- If you experience any shoulder pain, try a seated fly to target similar muscles with less risk of shoulder elevation.
Cable straight-arm lat pulldown
Target: Back, shoulders
Modification – Dumbbell pull-overs:
- If you don't have a cable machine, a dumbbell pull-over will active your lats with a similar motion.
Seated machine row
Target: Shoulders, back, lats
Modification – Dumbbell single-arm row:
- If you can't access a machine, go back to basics to isolate and work the same muscles.
Across-body hammer curls
Target: Biceps (biceps brachii) and brachialis
Modification – Dumbbell hammer curls:
- You can simplify the movement with regular hammer curls.
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.
