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✅ Do THESE To Build BIGGER Forearms To target the inner forearms, do dumbbell wrist curls with a supinated grip (palms up). For the outer forearms, use a pronated grip (palms down) and perform wrist extensions. To emphasize the brachioradialis, try concentration hammer curls with a neutral grip. For the radial forearm muscles, grip one end of a dumbbell with both hands and perform radial deviations. To hit the ulnar muscles, hold the dumbbell closer to the thumb side and do ulnar deviations. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Oufit from @aybl 👉🏻 use code "DELTA" for 10% off at aybl.com #forearms #forearmsworkout

i better see y’all warming up 😭

Outfit from @aybl - use code "DELTA" for 10% off at aybl.com Dumbbell Leg Exercise Variations - KNOW THE DIFFERENCE! Elevated heel goblet squats emphasize the quadriceps, while elevated toe goblet squats shift the focus to the glutes. Elevated toe stiff-leg dumbbell deadlifts emphasize more of the hamstrings due to the increased stretch. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #legworkout

Getting close with God starts with opening up His word 🤲🏽

weekly split live on youtube 🫶🏻 // wearing all @Gymshark (cøde “DIANA10” to save) -paid sponsorship

God doesn’t want you to suffer, He wants you to grow 🤍

another sweat sesh 🙂‍↕️🤝 // full workout on instagram

I miss our days together Nonno.. until we meet in heaven 🕊️

@AYBL just dropped their new hoodies and they’re 🔥 Use code ‘DELTA’ for 10% off at aybl.com! ✅ The Perfect Leg Extension 1) Keep your legs hip-width apart – this gives you the best leverage and stability. Avoid setting your feet too wide, which can reduce efficiency and strain your knees. 2) Grab the side handles to maximize leverage and stay locked in. Avoid placing your hands on your lap—it takes away stability and limits how much force you can produce. 3) Align your knees with the machine's pivot point – this ensures the resistance hits your quads properly and protects your joints. Misalignment can lead to discomfort or even injury. 4) Fully extend your legs with control. Don’t cut your reps short—partial reps too early reduce the effectiveness. Save partials for the very end, once you've already hit failure on full reps. That’s when they can help push your set even further. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #legextension

Pushups: Know The Difference ⚠️ . 3 Pushup Variation to Train Each Muscle Group for your Arms. When performing Diamond/Close Grip Pushups, this will emphasize your Triceps. ✅ When performing Wide Grip Pushups, this will emphasize your Chest. ✅ Lastly, when performing Pike Pushups, this will emphasize your Shoulders. ✅ Save this for next time you do Pushups. 💪🏽 Keep crushing it warriors . #chest #pushups #tríceps

Dumbbell Back Exercises (KNOW THE DIFFERENCE!) If you stand upright and shrug your shoulders while holding the dumbbells, you'll target the upper traps. If you lean forward and perform dumbbell shrugs, you'll work more of the middle traps (while upper traps still engaged). If you lean further forward, keep your elbows slightly bent, and perform straight arm dumbbell rows, you'll primarily work the lats. If you hold the dumbbells in front of you with a pronted grip (palms facing back) and perform dumbbell deadlifts while keeping your back straight, you'll be working the lower back as well as the glutes and hamstrings. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @aybl 👉🏻 use code "DELTA" for 10% off #dumbbellbackexercises

✅ The PERFECT Machine Shoulder Press Get the most out of your shoulder press with these key tips: 1️⃣ Start with vertical forearms Make sure your forearms are roughly vertical at the bottom of the movement. Avoid letting your elbows point too far back — this can lead to shoulder impingement. 2️⃣ Use a thumbless grip (on machines only) A thumbless grip lets you press through the base of your palm, which gives you better force transfer and makes it easier to keep your elbows tucked — improving both power and joint safety. Note: only do this on machines, never free weights, as dropping them can be dangerous. 3️⃣ Keep your head on the pad Maintaining contact with the headrest increases stability and gives you better leverage during the press. 4️⃣ Depress your shoulders Actively pull your shoulders down to keep your traps from taking over the movement. 5️⃣ Retract your shoulder blades Keep your shoulders back to create a stable base and protect your shoulder joints throughout the press. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) @aybl Gymwear 👉🏻 use code "DELTA" for 10% off at aybl.com (link in bio) #machineshoulderpress #shouldpress

start off the week strong LFG fam 😮‍💨🔥 // full workout on instagram

❌ You're Doing Lateral Raises WRONG — Here's Why It Hurts! A common mistake during lateral raises is keeping your arms completely straight and lifting the dumbbells directly out to your sides. This puts excessive strain on the shoulder joint, especially the rotator cuff, and can increase the risk of impingement. A safer and more effective way to perform lateral raises is to keep a slight bend in your elbows and raise the dumbbells at about a 30-degree angle in front of your body—this is known as the scapular plane. This position aligns better with the natural movement of your shoulder joint, reducing joint stress and improving deltoid activation. Size & Shred Training program 👉🏻 deltabolic.com Outfit from @aybl 👉🏻 use code "DELTA" for 10% off #lateralraises #lateralraise

3 Cable Exercises for a BIGGER Back 1) Close-Grip Pulldown (V-Handle) Targets the entire lat, with extra emphasis on the lower lats 2) Close-Grip Seated Row (V-Handle) Works the whole lat as well, but places more focus on the upper lats 3) Wide-Grip Seated Row (Lat Bar) Shifts the emphasis to your upper back—hitting the traps, rhomboids, and rear delts Size & Shred Training program 👉🏻 deltabolic.com (link in bio) Outfit from @aybl 👉🏻 use code "DELTA" for 10% off at aybl.com #biggerback #backworkout

Outfit from @aybl - use code "DELTA" for 10% off at aybl.com Cable Row Variations (KNOW THE DIFFERENCE!) If you keep your torso upright during seated cable rows, you'll mainly target your lats and traps. Lean forward slightly, and you’ll shift more emphasis onto the lats. Lean back, and you'll engage more of the traps. If you use a pronated grip on the V-handle—palms facing outward—and pull it toward your face with your elbows flared, you’ll hit your rear delts, side delts, and upper traps. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl

Triceps: Know The Difference . When performing Overhand Tricep Pushdowns, this will emphasize your Lateral Head. When using an Underhand Grip, this will also emphasize your Lateral Head as Hand Position does not change what is being worked. However, this will limit your ability to Generate Force as your Wrist Position limits the Load you can Push. However, when bringing the Cable Height to your Chest. And performing Overhead Tricep Extensions, this will shift emphasis to your Long Head. 💪🏽 Save this for next time you train your Triceps Keep crushing it warriors . #triceps #pushdowns #arms

Outfit from @AYBL - use code "DELTA" for 10% off at aybl.com ❌ 5 Smith Machine Bench Press Mistakes (FIX THESE!) Mistake #1: Bar too high (eye level setup) Unlike free weights, the Smith machine follows a strict vertical path. Setting the bar at eye level causes it to move incorrectly. ✅ Set it up at mid-to-lower chest level for proper alignment. Mistake #2: Shrugging your shoulders This shifts tension to your traps and increases the risk of shoulder strain. ✅ Keep your shoulders down and away from your ears. Mistake #3: Rolling shoulders forward This reduces chest activation and stresses your shoulders. ✅ Pin your shoulders back and keep your chest up. Mistake #4: Poor forearm alignment Your forearms should match the bar’s vertical path. ✅ Make sure they stay parallel to the Smith machine rails during the lift. Mistake #5: Elbows flared out Flaring puts unnecessary stress on your shoulders and elbows. ✅ Tuck your elbows slightly so your forearms stay vertical at the bottom of the rep. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #smithmachine #benchpress #smithmachinebenchpress

let’s do that again! @UMMM HIIIII @syd💚