#BentOverRows

Save and try to get capped shoulders

Swinging = too heavy. Too heavy = bad. Control your lateral raises, let the delts do the work. Wearing the best: @aybl dc JULIANA💙

90° elbows! Tired of seeing this done wrong.

Upper Body Exercises- Common Mistakes

Same exercise. Different setup. Completely different muscle. Small changes in your position change what you’re actually training. Rear delt row: Elbows stay out about 90° from your body You pull wide, not back Think upper arm moving out to the side Lat-focused row: Elbow stays close to your body You pull back toward your hip Arm follows a slight natural curve

You’re doing it wrong again 🙄🤭 COMMON MISTAKES! ❌Pulling too far down —> rounding your shoulders: cranking the bar down too low and letting your shoulders roll forward, you lose lat tension and shift the work into your arms and upper back. You’re also putting your shoulders in a weaker, less stable position. ❌Not pulling down far enough + flaring your elbows Stopping short and letting your elbows flare out turns this into more of an upper-back/trap movement. Your lats never fully shorten, so you’re missing the main benefit of the exercise. ✅Keep your elbows in → think “drive elbows down toward your sides,” not out wide ✅Pull the bar to the top of your chest → around collarbone height ✅Stay tall through your chest → slight lean back, no rounding

Name one thing that’ll instantly allow you to lift heavier: this.

I finally figured out the high row as a short girl… here’s what helped me. If you’ve been struggling to feel your lats (target upper and mid lats) or want to build that sculpted hourglass back… this single-arm (unilateral) high row hack is a game-changer for you! ✨ (p.s. It also helps fix muscle imbalances and build that sculpted hourglass back 🤭) WHY IT HELPED ME: When I set the seat lower and lean back just a little, the pull feels way more “in my back” instead of my arms doing everything. HOW TO DO IT: 1. Set your seat low (you should almost need to stand to reach the handle). 2. Attach a D-handle for a single-arm (unilateral) row. 3. Keep your chest up, core braced, and elbow tucked. 4. Pull your elbow down and back toward your ribcage. 5. Control it back up! Slow and steady! TEMPO TIP: 1-sec pull down, 3-sec hold at the bottom, 3-sec release. AVOID THESE MISTAKES: 🚫 Shrugging your shoulders (kills lat tension) 🚫 Pulling with your arms (focus on back, not biceps!) 🚫 Going too heavy (form > ego always) If you’re new to the gym, don’t stress about “looking silly.” Ask for help, learn as you go, and celebrate the fact that you showed up. ✨ SAVE this post + TAG your gym bestie who’s still not feeling her lats! Every week, I break down beginner-friendly gym machines so you can train smarter, not harder. 💕 #latpulldown #backworkout #backgains #gymhacks #gymbeginner facepullhack shoulderworkouts shoulderworkout gymhacks fitnessjourney legdayhack backdayworkout gymroutine workoutmotivation gymgirls gainsforgirls upperbodyworkout gymbeginner beginnerworkouttips workoutplan glutegains beginnerfitness

3 ways to know you aren’t lifting heavy enough

POV: you’ve been doing these wrong this whole time… Most people don’t need more exercises… they just need to do the basics properly 👀 Here are 3 super common mistakes I see all the time: 1. Lat Pulldown ❌ Pulling too far away + rounding your back ✅ Chest up, shoulders back, bring the bar towards you → Think: elbows down, not back 2. RDL (Romanian Deadlift) ❌ Turning it into a squat + rounding ✅ Soft knees, hinge at the hips, chest proud → Think: push your hips back 3. Tricep Pushdown ❌ Elbows flaring + swinging the weight ✅ Elbows locked in, full control → Only your forearms move Small tweaks = BIG difference in results 💪🏼 Save this for your next session & try it properly ✨ My door is always open if you’re unsure 🤍

10 years of training and the 10lb dumbbells still humble me every single time 💀 Some exercises you progress on… and some exercises keep you in check Tell me I’m not the only one stuck at the same lateral raise weight forever 😂 👇

Who would have thought this move stretches out your neck??