Upper-body workout - Intermediate Upper-body workout - Intermediate
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.
Tricep skull crushers
Target: Triceps
Form tips:
- Activate your core.
- Elbows should remain shoulder width apart – avoid flaring out or drawing closer in, as this can cause elbow strain.
- Aim to bring the bar down slightly above your forehead.
- Focus on feeling the squeeze at the back of your arms as they lock out.
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.
