#Archers Pull

Shoulder Exercise Variations (Cables Only!) • Cable Front Raise (Pronated Grip – palms down) → Targets the front delts with some side-delt involvement • Cable Lateral Raise → Primarily targets the side delts • Cable Y-Raise → Targets the side delts and rear delts • Bent-Over Cable Rear Delt Fly → Targets the rear delts, with minor side-delt activation Size & Shred Training program 👉🏻 deltabolic.com (link in bio)

The highest ROI aesthetic muscle group on the body is the shoulders If you have big shoulders… everyone is going to call you jacked The most underrated method to doing so is focusing on the rear delts, and very few actually build them Facepulls are solid because they are directionally correct But if you want rear delts that actually set the foundation for your posture, keep your shoulders healthy, and give you a 3D look You need a better exercise than face pulls Cable archer pulls are a masterclass in unilateral rear delt supremacy One arm at a time, drawing back like an archer on a battlefield, forcing the rear delts to do the work This is how you start to fix rounded shoulders Strengthen your rotator cuff muscles And how you get the round 3-dimensional look you’re after So if you want the full protocol on rear delt training to take this all the way Comment the word “KRANKO” and I’ll send it right over

Dumbbell vs Cable Lateral Raises? What’s the better delt exercise- cable lateral raises or dumbbell lateral raises? The truth is, both are excellent but slightly different. With dumbbell lateral raises, the movement is most challenging at the top of the rep, and resistance drops off toward the bottom. With cables, you can adjust the setup so the exercise is more challenging at the beginning of the rep and easier at the top. Neither variation is strictly better or worse, they’re just different. Experiment with both and see which you prefer. And if side delts are a priority, you could include both in your program.

The highest ROI aesthetic muscle group on the body is the shoulders If you have big shoulders… everyone is going to call you jacked The most underrated method to doing so is focusing on the rear delts, and very few actually build them Facepulls are solid because they are directionally correct But if you want rear delts that actually set the foundation for your posture, keep your shoulders healthy, and give you a 3D look You need a better exercise than face pulls Cable archer pulls are a masterclass in unilateral rear delt supremacy One arm at a time, drawing back like an archer on a battlefield, forcing the rear delts to do the work This is how you start to fix rounded shoulders Strengthen your rotator cuff muscles And how you get the round 3-dimensional look you’re after So if you want the full protocol on rear delt training to take this all the way Comment the word “KRANKO” and I’ll send it right over

BEHIND THE BODY CABLE LATERAL RAISE 1. Hold the cables in opposite hands. 2. Your walkout distance matters. Step forward or back until the cable lines up with your upper arm at the top of the movement. This will vary depending on the stack and machine, so adjust by feel. 3. Keep your elbow pits facing forward throughout the set. This keeps constant tension on the mid delts and prevents the traps from taking over. Extra tip: Running the cables around your back instead of in front often makes it easier to line the resistance with the shoulder joint and keeps tension where you want it. #sidedelts #shoulderhypertrophy #delts #delttraining #formfocused

The highest ROI aesthetic muscle group on the body is the shoulders If you have big shoulders… everyone is going to call you jacked The most underrated method to doing so is focusing on the rear delts, and very few actually build them Facepulls are solid because they are directionally correct But if you want rear delts that actually set the foundation for your posture, keep your shoulders healthy, and give you a 3D look You want to have more moves in your arsenal… trust me on this The Triple Delights is one of the most complete shoulder exercises on the face of the planet It mainly targets the rear delts, strengthens the rotator cuffs, improves posture and mobility Bulky shoulders are not just for looks, it goes much deeper They provide the stability and support NEEDED in a very wide range of movements At the same time, they also minimize the risk of injury Try this one out and report back And if you want the full protocol on rear delt training to take this all the way Comment the word “KRANKO” and I’ll send it right over

The Perfect Cross-Cable Rear Delt Fly 1. Hold the cables directly by the rubber ball instead of using handles, and set the starting position around face height. 2. Actively pull your shoulders down and away from your ears to keep the traps out of the movement. 3. Hinge slightly forward so the line of pull matches the angle of your rear delts. 4. Maintain a small, relaxed bend in your elbows throughout the set. 5. Sweep the cables outward in a wide arc, focus on squeezing the rear delts, then return slowly and under control to the starting position. #cablereardeltcrossover #cablereardeltfly #cablereardelts #reardelts

So many people get this one wrong. The cable lateral raise - Arguably the more superior lateral variation you can do. Lots of people still get this wrong and remove a lot of the benefits the cables give you over the dumbbells. Make sure you set the cable handle height up so the line of pull is lateral, not downward. I also opt for cuffs so that it removes the need to grip a handle. I still use dumbbells but I do so alongside performing a cable lateral raise too and I rotate between the two. Currently on my push day I use dumbbells and on my shoulder and arm day, I use the cables. Make sure you save this so you can come back to it the next time you are in the gym! #cablelateralraise #shoulders #setup

Cable lateral raises > dumbbells (for stretch). The lateral delt grows best in a loaded stretch. Dumbbells lose tension at the bottom, exactly where the muscle is longest. Cables don’t. Cables keep constant tension from the first inch of the rep, so the lateral head is actually loaded where it matters most. That’s why cable laterals are superior for building capped shoulders. Slow down the bottom. Control the stretch. Stop ego-lifting dumbbells. That’s how delts grow.

Rope cable front raises keep constant tension on the front delts, reduce momentum, and improve connection, exactly what we’re after for shoulder development and capped delts. For side delts I always use either a cable or machine seated side raise ••••••••••• #TeamLimitless @teamlimitless_results •••••••••••

Arm long - mainly a standardization thing. You will naturally want to bend the arm to shorten the moment arm and make the movement easier, so keeping it extended is ideal to prevent this. External rotation and torso turning - basically turning it into a front raise and making the front delts do most of the work rather than the side delt (we’re trying to train abduction, not flexion). “Scooping out” cue - prevents shrugging Core braced, weight on outside foot - helps mitigate torso rotation #lateralraises #sidedelts #shoulderworkout #musclegrowth #bodybuilding

Building shoulders is not about fancy exercises or chasing a pump. It is about doing a few key movements well, week after week. Press to build size. Lateral work to create width. Rear delts to keep everything balanced and complete. Most people rush the reps, swing the weight, and change exercises every week… then wonder why their shoulders never change. Slow it down. Control the load. Track your progress.