Upper-body workout - Advanced Upper-body workout - Advanced
Centr Team
20 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-up
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.
Dips
Target: Chest, triceps, shoulders
Form tips:
- To look after your shoulders, maintain a slight forward lean – don't swing up to an upright torso position as you rise.
- But don't slouch, or you'll be compensating with the wrong muscles!
- Keep your elbows as close to your body as possible.
- Aim to feel the squeeze in the back of your arms as you lock out.
Barbell curls
Target: Biceps, forearms
Form tips:
- Glutes and core engaged.
- Ensure your wrists are neutral so you're not straining either wrists or forearms.
- Don't cheat with momentum or using your lower back – only your arms should be moving.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Plate press
Target: Chest, triceps, shoulders, core
Form tips:
- Select a weight of plate that you can safely control through the full movement.
- Engage your core and glutes for stability.
- Chest up high and shoulders down as you press the plate forward.
Dumbbell lying tricep extension
Target: Triceps
Form tips:
- Keep your core activated throughout.
- Aim to feel the squeeze at the back of your arms on full extension.
- If you feel strain in your elbows, limit how far you extend your arms, or switch to a pronated grip with palms facing your body.
