#Upper Row Exercise

❌ Barbell Front Raises: WRONG vs RIGHT ❌ WRONG • Lifting the bar above shoulder height • Letting the bar touch or bounce off your thighs between reps • Using momentum to start the lift • Leaning back to get the weight up • Dropping the weight with no control Result: Less front delt tension. More ego lifting. ✅ RIGHT • Raise the bar to shoulder height, no higher • Stop just short of your thighs on the way down (keep tension) • Control the lift and the lowering • Brace your core, ribs down • Use a weight you can own for every rep Goal: Constant tension on the front delts from start to finish. If you want your training programmed correctly with movements executed the right way: join my coaching app through the link in my bio @duncanlukas and let’s build your physique properly.

Stop swinging on your bicep curls. ❌ The Reality: I see it all the time...people doing curls but using their whole body to swing the weight up. I am guilty of this too. I used to think moving a heavier stack meant bigger arms, but I was really just wasting energy. My back and hips were doing the work instead of my biceps. The Idea (The Bench Anchor): By lying flat on a seated row bench, you remove every bit of momentum from the equation. Your back is pinned, so your biceps have to handle 100 percent of the load. The Setup: Use the seated row machine and lie flat on your back. Where people put their feet for the row, put your knees against it to get into position. This will give you total stability. Use a straight or EZ bar attachment on the low pulley. The Move: Keep your elbows pinned by your ribs and curl the bar toward your forehead. Think about squeezing as hard as possible at the top. The Result: Pure isolation with zero cheating. This is the smartest way to build arm strength without the ego lifting. The Question: Be honest: are you swinging the weight or actually lifting it? 🧐👇 My Mission: I am documenting every lesson I learn to lift safer and smarter over 40. Follow to join the journey. 🤝 #bicepworkout #gymhacks #fitover40 #smartlifting #armday

How to execute the barbell bent over row! ✅🔥💪

Good Form vs Bad Form 🔥 Seated Dumbbell Shoulder Press Edition Small setup mistakes = big shoulder problems 😱 ✔️ Elbows slightly forward ✔️ Bench ~60° ✔️ Elbows under DBs ✔️ Press above forehead 🔥 Follow me for more form fixes like this!

If you’re not bringing the dumbbells down the full way, You’re missing out on the best part of the exercise. Leave the ego at the door and your muscles (and joints 😅) will thank you.

Should you come ALL the WAY down on shoulder press?❌

Barbell Shoulder Press (Overhead Press) What it builds: • Anterior + medial delts • Tricep pressing power • Upper chest assistance • Core stability (especially if standing) • Overall overhead strength Key cues: – Grip just outside shoulder width – Brace your core before every rep – Press straight up and slightly back – Keep ribs down (don’t overarch) – Control the descent Overhead strength isn’t just for looks. It builds real pressing power and shoulder stability. 📩 DM “TRAIN” for in-person or online coaching.

Most people think shrugs are just about lifting the shoulders straight up with dumbbells. But the upper traps don’t pull in a perfectly vertical line. Their fibers run at an angle, which means the shoulder blades move slightly upward and inward toward the ears. When you use two cables and let your elbows sit a bit out to the sides, the line of resistance matches that natural path much better. That creates more consistent tension, especially at the top of the movement where the upper traps are fully shortened. And better alignment usually means a better stimulus.

Front raises mistakes Front Raises: Right vs Wrong ❌➡️✅ If you’re hinging your back and using momentum, your shoulders aren’t working — your ego is. Keep chest tall, core tight, slow control. Save this before your next shoulder day. 💪

Dumbbell Shoulder Press — 3 simple cues 👇 If shoulder pressing feels awkward, uncomfortable, or just “not right”, you’re not alone. Our coach Ryan shares 3 simple cues to help this lift feel stronger and more comfortable: 1️⃣ Ribs down, core gently braced — think tall, not arched 2️⃣ Press slightly in front of you — not straight overhead 3️⃣ Finish with control — no locking out or rushing the rep This isn’t about lifting heavy. It’s about moving well, protecting your shoulders, and building strength you can rely on. Save this for your next session 💪

Fix Your Dumbbell Shoulder Press These 3 quick tweaks will go a long way for most. Absolutely, there are others, but get these locked in first for a stronger foundation. Coaches, share this on your stories to spread the message of quality technique. And of course, share with your clients if you feel they’ll find these useful. Sharing is caring after all. Which exercise would you like to see next in the “Fix Your Exercise” Series? Let me know in the comments 👇 📍 @musclehutdxb 🎥 @toby.harrison

Not sure where you should grab onto?? Give this a try!