#Cable Down

Shoulders back, chest up? THAT'S A NO FROM ME BRUH Keep in mind my example here is a *bit* dramatic because im trying to show something that may otherwise be slight (and therefore hard to see in a video) What im demonstrating is that Rib compression. Flaring your chest, hyperextending your low back, extending your spine - may actually be putting you at a disadvantage Flexing our upper back can and compressing our ribs can be safer and put us in a better position for muscular engagement Heres 5 exercises where you should tuck those tatas & slightly flex your upper back instead Pullover - flexing the upper back will allow the lats to stretch more Leg Press - takes pressure off the low back Leg Curl - helps prevent low back hyperextending. Bonus tip: lean all the way forward and hold onto the handlebars Lat Pulldown - helps put the lats in a stretched position Shoulder Press - flaring the chest and hyperextending the upper back is taking tension off your front delts in their fully flexed position (at the bottom where it's usually hardest) and this is a big reason why your shoulder press isn't getting stronger 😇 Questions? Frizzle 💃 💪 🤙 #workoutform #lowerbodyexercise #exercisetipsoftheday #exerciseform #upperbodyexercises

Get @reshare_app • @arielyu.fit Face Pull Variations: Know the Difference 1️⃣ Pull Towards Shoulder: • Targets your lower traps and mid-back, ideal for posture improvement and scapular stability. 2️⃣ Pull Towards Face: • Focuses on your rear delts for a well-rounded upper back and shoulder balance. 3️⃣ Pull Above Head: • Activates your rear delts and mid-delts, enhancing shoulder strength, mobility, and stability. #back #backworkout #upperbody #workouttips #gymtipsforbeginners gymtips gymrat gymgirl fyp gymmotivation cablerows bicepsworkout

girl do you need gym advice? I got you as always 🙌🏼 know the difference between these different variations of a face pull as they all target a different part of your back :). Follow me for all gym related tips 🫶🏼 Wearing @dfyne.official #facepull #facepulls #backday #formcheck #backexercises #upperbodyday #gymgirlsdaily

If you’re 40 and want a small waist you should know this… Also, if you want a full Breakdown and workouts…. Comment “BACK” and I’ll send it over 💙🫶🏻 🚨 Face Pulls Breakdown 🚨 When doing face pulls with a cable rope, where you pull and position your elbows makes all the difference in targeting either your back or shoulders. Here’s the key: ⠀ 👉 Back Focus: Pull the rope lower, toward your waist, and keep your elbows tucked in. This helps engage your lats and upper back more effectively. ⠀ 👉 Shoulder Focus: Pull higher, toward your face, and keep your elbows flared out. This shift targets your rear delts and shoulders. ⠀ Small adjustments = big results. 💥 ⠀

Building a strong back is the key 🔑 to better posture, a defined waist and “toned” arms! When I started weight lifting, the cable machines were my go-to—they are usually away from the free weights, they’re super versatile and you can usually find an open station even when the gym is full 👌 Compared to free weights, the cable machine puts your muscles under more tension throughout the range of motion which is great for muscle isolation and can reduce the risk of injury if you’re just starting out 🫶 Save this workout for when you’re not sure what to do at the gym or you’re short on time 💪 Workout: 1. Lat Pull Downs: 3 sets of 8-10 reps 2. Face pulls: 3 sets of 10 reps 3. Straight arm lat pull downs: 3 sets of 10 reps 4. Single Arm Reverse Flies: 3 sets of 8 reps per side 5. Lateral Raises: 3 sets of 8 reps per side 6. Single Arm Lat Pulldowns: 3 sets of 8 reps per side 7. Bicep curls: 3 sets of 10 8. Cable Machine Rows: 3 sets of 10 Rest for 1-2 minutes between sets. Pick a weight that you can maintain good form for every rep, but the last couple reps are difficult!! #womenwholift #gymroutine #cablemachineworkout #strengthtraining #beginnerworkout

If your lat pulldowns feel like all arms and shoulders, this is usually the missing piece. Your lats can’t fully engage unless the shoulder blades move first 💁🏻‍♀️ 
When you skip that setup, the biceps and upper traps take over, which means less lat activation and more shoulder strain. Cue to remember:
👉Shoulder blades into position first 👉Then elbows follow And don’t be scared to drop the weight. There’s no point going heavy if you’re not actually working and isolating the target muscle. 
 Save this next time you do lat pulldowns and let me know if you finally felt your lats 🎉 #Gymtips #formcheck #gymtechnique #gymform #backday

Avoid making this one mistake when you’re trying to get a teeny tiny waist… If you want to give yourself the appliance of a smaller waist you will need to train your back. Specifically your lats, to give you that illusion of an hourglass shape, NOT JUST GLUTES But when you row too high you’re missing out on engaging the lats in that exercises - focus on dragging the cable lower towards your bellybutton, dont let your shoulders tip forwards and keep your chest up And you’ve have a teeny tiny looking waist and sexy back in no time. And for more training tips like this, make sure you’re following and watching my stories for all the key tips and tricks to sculpt your physique

The perfect back and shoulder workout isn’t about doing everything. It’s about doing the right things consistently. This session includes: 1️⃣ Lat pulldown – for width and upper back strength 2️⃣ Seated cable row – for thickness and mid back control 3️⃣ Shoulder press – for overall delt strength 4️⃣ Lateral raises – for shape and capped shoulders 5️⃣ Face pulls – for rear delts and shoulder health Simple. Effective. Progressive. If you want your back to look stronger and your shoulders to actually grow, focus on: • Controlled reps • Full range of motion • Progressive overload • 8–12 rep range for most movements • Training them 2x per week You don’t need 15 exercises. You need intent and consistency. And remember…..muscle is built by repetition, not randomness. If you want a structured plan tailored to your goals, nutrition, lifestyle and training level… Comment READY to apply for my 1:1 coaching 💪

If you’re feeling your dumbbell rows more in your biceps, neck, or shoulders… this is for you! Single-arm Dumbbell Rows are an underrated exercise for beginner/intermediates trying to build a strong, balanced back. They’re great for improving muscular imbalances and building stability in your scapula + shoulder joints when performed properly. Keep in mind these tips as you row: ⭐️ Setup with your standing-leg back or out to the side so it doesn’t impede your dumbbell path, but does give you a stable base. ⭐️ Don’t twist your torso as you pull. Try to keep your chest facing the floor. ⭐️ Avoid hunching your upper body and collapsing your neck into your shoulders. Draw your shoulder blades back + down towards your butt. Try to keep a long line through your spine. ⭐️ Think of pulling the dumbbell to your waistline. Don’t let your elbow row too high. This forces your shoulder to round. Good luck and thanks for watching! Save + follow for more 🤝🫶 #rows #dumbbellrows #exercisetips #backday #gymmotivation

If you’re 40 and want a small waist you should know this… Also, if you want a full Breakdown and workouts…. Comment “BACK” and I’ll send it over 💙🫶🏻 🚨 Face Pulls Breakdown 🚨 When doing face pulls with a cable rope, where you pull and position your elbows makes all the difference in targeting either your back or shoulders. Here’s the key: ⠀ 👉 Back Focus: Pull the rope lower, toward your waist, and keep your elbows tucked in. This helps engage your lats and upper back more effectively. ⠀ 👉 Shoulder Focus: Pull higher, toward your face, and keep your elbows flared out. This shift targets your rear delts and shoulders. ⠀ Small adjustments = big results. 💥 ⠀

1️⃣ cue to actually hit your rear delts 👀 Save this 🛟 This is a cable pull-apart — but with a rear-delt bias. Most people do this move by: • pulling straight back • squeezing the shoulder blades together • turning it into more of an upper-back move That’s cool for upper/mid-back work. But if your goal is the back of your shoulders (you know, the meat on the backside) we make some adjustments. Instead 👉 slightly protract the scaps (reach your shoulders forward a touch) and go WIDE. Think 🤔 PULL the ROPE APART, not back. Keep the elbows slightly high — lead with the elbows vs. the shoulders. ✅wide + apart 🚫shrug + squeeze That small change keeps tension in the rear delts instead of your neck and traps. If you like knowing the “why”… 👇🏼 The rear delt helps move the arm back, out to the side, and rotate the shoulder. Going wider biases that “out to the side” action — which is why you feel it more in the rear delts and less in the upper back. Same exercise. Different intent. Better stimulus. Try it and tell me if you feel the difference 👇🏼

Snatched waist? You need to know which one you’re training. 👉 Wider elbow path = upper back 👉 Tucked elbows = lats Small adjustments change everything. #GymReels #FitnessReels #WorkoutTips #ExerciseForm #BackTraining