DeltaBolic

Outfit by @aybl - Use code "DELTA" for 10% off (link in bio) 4 Face Pull Mistakes (And How to Fix Them!) 🔴 Mistake #1: Overhand Grip An overhand grip isn’t necessarily wrong, but an underhand grip is more optimal for isolating the rear delts. 🔴 Mistake #2: Elbows Too Low If your elbows are below your shoulders, you're missing out on optimal rear delt engagement. Instead, pull with your elbows above shoulder level, around ear height. 🔴 Mistake #3: Pulling Too Low Pulling toward your chest/neck places more emphasis on the traps and less on the rear delts. Instead, aim to pull toward your face, around eye level to maximize rear delt activation. 🔴 Mistake #4: Hands Too Close Together Your hands may start close together, but as you pull, gradually spread them apart, finishing wider than your ears for full rear delt engagement. ✅ Fix these mistakes, and you'll get the most out of your face pulls! #beaybl #aybl #facepull #facepulls

❌ DON'T DO THIS on the Bench Press A common bench press mistake is pressing the bar in a straight up-and-down vertical path. This occurs when the elbows flare out directly to the sides, putting the shoulders in a compromised position and increasing the risk of injury. Instead, lower the bar in a slight arc toward your middle to lower chest. To achieve this, allow your elbows to naturally tuck toward your sides, aligning them with your middle to lower chest as you bring the bar down. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #benchpress #benchpresstips

Cable Chest Fly Variations – KNOW THE DIFFERENCE! High-to-Low Cable Fly – Position the cables high and bring them down in an arc to emphasize the lower chest fibers. Mid-Level Cable Fly – Set the cables at chest height for a balanced movement that targets the overall pec development (with a slight emphasis on the middle chest fibers). Low-to-High Cable Fly – Start with the cables low and raise them upward to shift the focus to the upper chest fibers. Master these variations to build a well-rounded chest! 💪🔥 Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablefly #cableflys #cableflyes

✅ The PERFECT Lat Pulldown (DO THIS!) 1️⃣ Secure Your Position – Adjust the thigh pad so it rests firmly on your thighs for optimal stability and leverage. 2️⃣ Go Thumbless – Using a thumbless grip reduces forearm involvement, allowing your lats to do more of the work. 3️⃣ Grip Matters – A grip around 1.5x shoulder width helps maximize lat engagement and pulling power. 4️⃣ Maintain a Neutral Spine – Keep your back straight to prevent unnecessary strain. 5️⃣ Elbow Positioning – Angle your elbows slightly inward rather than flaring them directly to the sides for better lat activation. 6️⃣ Controlled Leaning – As the bar reaches your collarbone, lean slightly back; as the bar moves up, gradually lean forward. 7️⃣ Shoulder Movement – Depress your shoulders when pulling the bar down and elevate them at the top to get a full lat stretch. Master these cues, and you'll feel the difference in your lat engagement! 🔥💪 Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #;at[i;;dpwm#latpulldown #latpulldowns #latpulldownform

Low Cable Row Variations (KNOW THE DIFFERENCE!) If you use a narrow underhand grip and perform low-to-high cable rows, pulling toward your belly button, you'll emphasize the middle-to-lower lats. A medium overhand grip, pulling toward your upper stomach, shifts the focus to the upper lats and middle-to-lower traps. Opting for a wide grip targets the upper back, including the rear delts and upper-to-middle traps. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablerow

❌ FIX THIS Lat Pulldown Mistake! A common misconception is that you should keep your shoulders depressed throughout the entire lat pulldown. However, this actually limits a key component of the movement: the lat stretch, which is crucial for hypertrophy. To maximize lat growth, allow your shoulders to elevate during the eccentric phase (as the bar moves back up) so your lats lengthen under tension while resisting the weight. Then, during the concentric phase (pulling the bar down), actively depress your shoulders to engage your lats fully and complete the range of motion. Simply put, let your shoulders rise as the bar goes up and depress them as you pull it down. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #latpulldown #latpulldowns #latpulldownform

✅ The PERFECT Cable Row 1️⃣ Foot Placement Matters – Position your feet higher on the footrest for better leverage. Placing them too low with excessive knee bend will engage your quadriceps, wasting unnecessary energy. 2️⃣ Go Thumbless for Better Back Activation – Using a thumbless grip helps minimize arm involvement and maximizes back engagement. 3️⃣ Tuck Your Elbows – Keeping your elbows close to your body shifts the focus to your lats while reducing bicep activation. 4️⃣ Keep Your Shoulders Down – Avoid shrugging to prevent excessive trap engagement. Keeping your shoulders depressed ensures better lat activation. Master these cues, and you’ll feel the difference in your back gains! Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablerow #cablerows

Outfit from @aybl - use code "DELTA" for 10% off 🛑 STOP Doing Cable Rows LIKE THIS! A common mistake in the cable row is excessive elbow flexion, which shifts tension from the lats to the biceps. This usually happens when you pull the handle too high toward your chest. To fix it, pull toward your belly button while keeping your forearms aligned with the cable for better lat activation. #beaybl#aybl #ayblathlete#cablerow

Cable Straight Bar Exercise Variations (KNOW THE DIFFERENCE!) If you keep your upper arm fixed while pulling the straight bar cable attachment down, you'll work the triceps. Taking two steps back and pulling the bar down with a relatively straight arm (fixed slight elbow angle) shifts the focus primarily to the lats. Leaning back slightly and pulling the straight bar toward your stomach engages the lats and the middle-to-lower traps. Size & Shred Training program 👉🏻 deltabolic.com (link in bio)

🛑 Dumbell Chest Press Mistake (STOP DOING THIS!) A common but subtle mistake in the dumbbell chest press is rolling the shoulders forward (and letting the chest cave in) as you press the weight up. This shifts tension away from the chest and onto the shoulders. Instead, keep your shoulders pulled back and your chest up throughout the entire movement to maintain maximum chest activation. Size & Shred Training program 👉🏻 deltabolic.com (link in bio)

Landmine Row Variations (KNOW THE DIFFERENCE!) If you perform single-arm landmine rows, the focus is primarily on the lats, with some engagement of the traps for stability. Using a V-handle for bilateral landmine rows shifts more emphasis to the middle-to-lower traps, while still heavily recruiting the lats. Gripping the barbell sleeve (end of the barbell) places greater emphasis on the rear delts and the upper-to-middle traps, altering the movement mechanics to target the upper back more. Exercise 1: Landmine Single-Arm Row Exercise 2: Landmine Row with V-Handle Exercise 3: Meadows Row Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #landminerow #landminerows

❌ Cable Crunch Mistakes (FIX THESE!) 🔹 Mistake #1: Misaligned Forearms Letting your forearms drift out of line with the rope shifts tension to the triceps. This can cause them to fatigue before your abs, limiting your reps. Fix: Keep your forearms in line with the rope throughout the movement. 🔹 Mistake #2: Keeping Your Spine Straight A rigid spine prevents full abdominal engagement. Fix: Actively curl your spine as you crunch down to maximize contraction. 🔹 Mistake #3: Hinging at the Hips Moving your thighs too much shifts work to the hip flexors. Fix: Keep your thighs relatively vertical and focus on bending at the spine. Some slight movement is natural. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablecrunch #cablecrunches

❌ Incline Bicep Curl Mistake (DON'T DO THIS!) A common mistake in the incline bicep curl is letting your elbows drift forward and your upper arms move. This shifts tension to your front delts and defeats the purpose of the exercise: emphasizing the bicep stretch. The goal is to train your biceps in a lengthened position, which is key for hypertrophy. To maintain this stretch, keep your elbows behind your torso and your upper arms fixed in a vertical position throughout the movement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #bicepcurls #inclinebicepcurls #bicepsworkout

🛑 STOP DOING THIS on the Lateral Raise! A common beginner mistake on the lateral raise is shrugging the shoulders while lifting the dumbbells, which shifts tension from the side delts to the traps. To maintain focus on your delts, keep your shoulders depressed throughout the entire movement. A helpful cue is to push the dumbbells outward, as if reaching to the sides, rather than simply lifting them up. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #lateralraise #lateralraises #lateralraiseform

🛑 STOP Making This Triceps Pushdown MISTAKE! A common mistake in the triceps pushdown is flaring your elbows and moving your upper arms while pushing the bar down. This shifts tension to the chest, reducing triceps activation. To properly isolate the triceps, keep your elbows tucked and your upper arms stationary throughout the movement. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #tricepspushdown #triceppushdown

✅ The PERFECT Cable Bicep Curl 1️⃣ Keep your upper arms fixed in a vertical position. Avoid moving it. 2️⃣ Tuck your elbows in 3️⃣ Maintain a neutral wrist 4️⃣ Keep your shoulders down Try this for better bicep isolation! Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablebicepcurl #bicepcurl #bicepcurls

@AYBL’s 7TH BIRTHDAY SALE is almost here! 🎉🔥 📅 Time to upgrade your gym fit—get up to 60% OFF plus an EXTRA 10% OFF with my code "DELTA" at aybl.com! Launches Monday, March 24 ⏰ 7 PM GMT | 3 PM EDT | 8 PM CET. Save the date! ✅ The PERFECT Bench Press Form – Essential Tips 1️⃣ Grip the Bar Correctly – Place the bar at the base of your palm, close to your wrist, to maximize force transfer. To achieve this, slightly rotate your hand inward before gripping the bar. 2️⃣ Tuck Your Elbows – Keep your elbows slightly tucked (around 45-75° from your torso) to reduce stress on your shoulders and elbows, minimizing the risk of injury. 3️⃣ Maintain a Neutral Wrist – Avoid excessive wrist extension (bending backward), as this can strain your wrists. Keep your wrists stacked over your forearms for better control and power. 4️⃣ Lock Your Shoulders Down – Retract and depress your shoulder blades to create a stable base. This improves pressing strength and protects your shoulders from unnecessary strain. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #benchpress #benchpresstips

Cable Curl Variations – KNOW THE DIFFERENCE! 🔹 Supinated Cable Curls (Underhand Grip, Straight Bar) – Targets both the long head and short head of the biceps for overall development. 🔹 Reverse Grip Cable Curls (Overhand Grip) – Shifts focus to the brachioradialis, with the biceps still playing a supporting role. 🔹 Cable Hammer Curls (Neutral Grip, Rope Attachment) – Emphasizes the brachialis, helping to add thickness to the arms while keeping the biceps highly engaged. Understanding these variations lets you train smarter and build more balanced arms! Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablecurls #cablecurls

✅ The PERFECT Overhead Dumbbell Triceps Extension 1️⃣ Adjust Your Seat Position – Slide your butt slightly forward on the shoulder press seat so your torso leans back. This sets you up for better arm positioning in the next step. 2️⃣ Angle Your Upper Arms Slightly Back – Instead of keeping them completely vertical, let your upper arms tilt slightly backward. This adjustment keeps constant tension on your triceps and increases the effective range of motion, allowing you to lower the dumbbell further. 3️⃣ Tuck Your Elbows – Keep your elbows close to your head rather than flaring them out. This maintains tension on the triceps and reduces unnecessary strain on your elbows. 4️⃣ Maximize Your Range of Motion – Lower the dumbbell as far as your mobility allows to fully stretch your triceps for more gains. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #overheadtricepextension

✅ The PERFECT Dumbbell Row Bench Setup – Use a bench with a slight incline and rest your non-working hand on the raised edge. Placing your hand on a flat bench is too low in my opinion. A raised position allows you to angle your torso at about 30 degrees from horizontal, giving you better leverage and a stronger pull. Grip – I recommend a thumbless grip to minimize arm involvement and better isolate your back muscles. Shoulder Position – Keep your shoulders depressed to maximize lat activation and involve less trap engagement. Elbow Position – Keep your elbows tucked if you want to emphasize your lats. If you flare them out, you'll shift the focus more to your traps. This setup ensures you’re getting the most out of every rep! 💪 Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #dumbbellrow #dumbbellrows #dbrow