Upper-body workout - Intermediate Upper-body workout - Intermediate
Centr Team
03 Oct 2021
Seated lat pulldown
Target: Lats, shoulders, back
Form tips:
- Engage your core.
- Keep your collarbone up.
- Only pull the bar down as low as you can without your shoulders rotating internally – this is usually down to around nose level.
Front cable raise
Target: Shoulders, serratus anterior (sides of your upper chest), traps, upper chest
Form tips:
- Shoulders down – make sure they're not hiking up during the exercise.
- Core and glutes engaged to ensure the correct muscles do the lifting.
- Don't arch your back, or raise the bar higher than you can control it.
- Avoid swinging the weight up – control the full movement.
Barbell Bent-Over Rows
Target: Shoulders, back, core
Form tips:
- If you are a beginner, close your fists when gripping the bar so it doesn't slip out.
- Your torso should remain relatively horizontal and your back straight.
- Focus on rowing with your shoulders, not your upper traps.
- Squeeze your shoulder blades together at the top of the lift.
Push-ups
Target: Chest, triceps, shoulders, core
Form tips:
- Engage your core, tuck in your hips and squeeze your glutes.
- Keep your shoulders down and elbows tucked in at 45 degrees throughout the movement.
Rope Tricep Pushdown
Target: Triceps
Form tips:
- Activate your core and avoid slouching so you don't compensate with the wrong muscles.
- Focus on feeling the squeeze at the back of your arms as they lock out.
- Turn your hands out slightly at the bottom of the pushdown for increased muscle contraction.
- If you experience any wrist or elbow pain, adjust your grip on the rope.
Cable crossover
Target: Chest, shoulders
Form tips:
- If you feel a strain through the front of your shoulders, limit how far forward you pull the cables.
- No resting at either end of the move – aim to keep constant tension on your muscles.
