# ![@deltabolic Avatar](https://lunarcrush.com/gi/w:26/cr:youtube::UCerweoBkwQOb_zwx3NfUD1g.png) @deltabolic Andrew Kwong (DeltaBolic)

Andrew Kwong, also known as DeltaBolic, is a fitness influencer who has been actively creating and sharing content on YouTube. He regularly posts videos providing tips and tutorials on proper exercise form and techniques for various workouts, focusing on topics such as building bigger muscles and avoiding common mistakes. His content covers a wide range of exercises, including bicep curls, tricep extensions, chest presses, and more.

### Engagements: [---------] [#](/creator/youtube::UCerweoBkwQOb_zwx3NfUD1g/interactions)
![Engagements Line Chart](https://lunarcrush.com/gi/w:600/cr:youtube::UCerweoBkwQOb_zwx3NfUD1g/c:line/m:interactions.svg)

- [--] Week [----------] +4.80%
- [--] Month [----------] -16%
- [--] Months [-----------] -7.50%
- [--] Year [-----------] +129%

### Mentions: [---] [#](/creator/youtube::UCerweoBkwQOb_zwx3NfUD1g/posts_active)
![Mentions Line Chart](https://lunarcrush.com/gi/w:600/cr:youtube::UCerweoBkwQOb_zwx3NfUD1g/c:line/m:posts_active.svg)

- [--] Week [---] +2.50%
- [--] Month [---] -2.40%
- [--] Months [---] +43%
- [--] Year [---] +159%

### Followers: [---------] [#](/creator/youtube::UCerweoBkwQOb_zwx3NfUD1g/followers)
![Followers Line Chart](https://lunarcrush.com/gi/w:600/cr:youtube::UCerweoBkwQOb_zwx3NfUD1g/c:line/m:followers.svg)

- [--] Week [---------] +0.39%
- [--] Month [---------] +1.60%
- [--] Months [---------] +12%
- [--] Year [---------] +42%

### CreatorRank: [-------] [#](/creator/youtube::UCerweoBkwQOb_zwx3NfUD1g/influencer_rank)
![CreatorRank Line Chart](https://lunarcrush.com/gi/w:600/cr:youtube::UCerweoBkwQOb_zwx3NfUD1g/c:line/m:influencer_rank.svg)

### Social Influence

**Social category influence**
[finance](/list/finance)  1.44%

**Social topic influence**
[to the](/topic/to-the) 15.83%, [fitness](/topic/fitness) 15.83%, [gain](/topic/gain) 15.83%, [target](/topic/target) 11.15%, [if you](/topic/if-you) 8.63%, [how to](/topic/how-to) 7.91%, [shorts](/topic/shorts) 5.76%, [movement](/topic/movement) 5.04%, [fat](/topic/fat) 4.32%, [build](/topic/build) 3.6%

**Top accounts mentioned or mentioned by**
[@gmailcom](/creator/undefined) [@dfyneofficial](/creator/undefined) [@legionsupps](/creator/undefined) [@cerave](/creator/undefined)

**Top assets mentioned**
[Flex Ltd. Ordinary Shares (FLEX)](/topic/$flex)
### Top Social Posts
Top posts by engagements in the last [--] hours

"Pec Fly Machine Variations (DO THESE) Pec Fly Machine Variations (DO THESE) Lean back (butt slid forward): Targets the lower chest fibers Sit upright: Hits the middle chest fibers Lean forward: Emphasizes the upper chest fibers 👉 Small posture changes = big difference in chest activation. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=0LJ-JujImCs)  2025-09-03T23:04Z 2.6M followers, 6.1M engagements


"DROP SET vs SUPERSET: Whats the Difference #shorts Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF DROP SET vs SUPERSET explained Follow me on: Tiktok: https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Ill answer your questions or coach you 1:1"  
[YouTube Link](https://youtube.com/watch?v=0fupl9E7zwk)  2021-03-02T18:06Z 2.6M followers, 4.8M engagements


"Dumbbell Upright Row Variations Dumbbell Upright Row Variations Close-grip upright rows Emphasize the upper traps and front delts Wide-grip upright rows Shift more tension to the side delts Bent-over wide upright rows Target the rear delts and mid-to-upper traps Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=0sI3Sn-Lxs0)  2026-02-01T03:16Z 2.6M followers, 468.4K engagements


"Preacher Curl Machine Mistakes (FIX THESE) Preacher Curl Machine Mistakes to Avoid 1) Wrist Position: Dont curl your wrist during the movement. Instead keep it straight to focus on your biceps and prevent overusing your forearms. 2) Arm Placement: Avoid leaving a gap between your armpit and the pad. Keep your armpit pressed against the pad for better stability and leverage. 3) Elbow Alignment: Dont flare your elbows outward. Tuck them in to maintain tension on your biceps for optimal muscle engagement. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me"  
[YouTube Link](https://youtube.com/watch?v=0y4tdUNPdlE)  2024-11-13T22:06Z 2.6M followers, 1.6M engagements


"The PERFECT Cable Chest Fly Outfit from @dfyne.official. Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 How to do the PERFECT Cable Chest Fly 1) Step forward into a staggered stance and lean slightly into the cables. 2) Start with your arms slightly bent (not locked straight). 3) Keep your shoulders down throughout the movement. 3) As you bring the handles together slowly straighten your arms near the end but dont lock out or re-bend them. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=14VcTQz6h-8)  2026-02-10T00:35Z 2.6M followers, 390.7K engagements


"The Perfect Triceps Pushdown (DO THIS) Triceps Pushdown Form Tips 1) Use a Thumbless Grip: Let the bar rest closer to the base of your palm. This reduces wrist strain improves leverage and makes it easier to keep your elbows tucked. 2) Keep a Neutral Wrist: Avoid bending your wrists to minimize discomfort and prevent strain. 3) Fix Your Upper Arms: Keep your upper arms stationary to ensure your triceps does most of the work (and avoid other muscles from becoming involved). 4) Depress Your Shoulders: Keep your shoulders down to avoid engaging your traps. 5) Lean Forward Slightly: A small"  
[YouTube Link](https://youtube.com/watch?v=1FjkhpZsaxc)  2024-11-27T23:44Z 2.6M followers, 2.5M engagements


"How to Do the PERFECT Leg Press How to Do the PERFECT Leg Press [--] Set the seat back as far as it goes This increases your range of motion letting you lower the platform deeper for better leg activation. [--] Place your feet mid-platform Keep them about shoulder-width apart with a slight toe-out. [--] Keep your lower back glued to the pad No lifting or roundingmaintain full contact throughout the movement. [--] Grab the handles for stability This helps keep your hips and torso locked in position. [--] Lower with control press with intent Descend as deep as you comfortably can (knees at least [--] or deeper)"  
[YouTube Link](https://youtube.com/watch?v=1PTD0mfKOQg)  2026-02-02T01:25Z 2.6M followers, 82K engagements


"Build BIGGER Well-Rounded Shoulders (DO THESE) Try Legion Athletic's Forge pre-workout fat burner. Use code "DELTA" for 20% off https://bit.ly/3RDrNXP @legionsupps If you want to grow bigger well-rounded shoulders you got to build the posterior head lateral head and anterior head of the deltoid. Let me show you exactly how to target the anterior head. Hammer grip. Dumbbell shoulder press. Keep your elbows in front of your shoulders. Lower the dumbbell all the way down to get a good stretch on the deltoid. To target the lateral head. Lean-in dumbbell lateral raises. Lean on an incline bench."  
[YouTube Link](https://youtube.com/watch?v=1PWAkdQgiu0)  2024-06-20T19:06Z 2.6M followers, 745.2K engagements


"Straight Arm Pulldown Mistake (DO THIS INSTEAD) Visit https://deltabolic.com for full training plan with form tips A common mistake during straight arm pull-downs is bending and extending the arm which overly involves the triceps. Instead focus on keeping your arm fixed at the elbow to maximize lat activation Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Business Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=1_E77qhMpkE)  2023-07-26T19:32Z 2.6M followers, 1.5M engagements


"Lunge Variations (KNOW THE DIFFERENCE) Lunge Variations Forward lunges: Stepping forward while holding dumbbells primarily targets the quadriceps with secondary activation of the glutes and hamstrings. Reverse lunges: Stepping backward shifts more of the workload to the glutes and hamstrings although the quads remain engaged. Curtsy lunges: When stepping backward and crossing one foot behind the other the focus shifts even more toward the gluteus medius and minimus as well as the adductors compared to a standard reverse lunge. Size & Shred Training program 👉🏻 deltabolic.com Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=1mHlkUC5rGY)  2025-01-19T00:54Z 2.6M followers, 2.1M engagements


"❌ Youre Doing Bayesian & Incline Curls WRONG Heres Why Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official - Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 ❌ Youre Doing Bayesian & Incline Curls WRONG Heres Why When performing Bayesian cable curls or incline dumbbell curls most people let their elbows drift forward. This shifts tension to the front delts and trains the biceps in a shortened position. The entire point of these curl variations is to load the biceps in a stretched position. When your elbows move forward youre doing the"  
[YouTube Link](https://youtube.com/watch?v=26-gHfVzKjM)  2025-12-30T01:31Z 2.6M followers, 397.9K engagements


"Dumbbell Upright Row Variations (KNOW THE DIFFERENCE) If you perform upright rows with the dumbbells close together you'll work more of the front delts and upper traps. Holding them widerabout [---] times shoulder widthshifts more focus to the side delts. If you bend over and perform wide rows you'll target the rear delts along with the middle and upper traps. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads:"  
[YouTube Link](https://youtube.com/watch?v=29-4QWdqd-g)  2025-02-12T00:16Z 2.6M followers, 1.3M engagements


"Dumbbell Bench Press Mistake (KILLING GAINS) 🛑 Stop dumbbell bench pressing like this Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=2AopA8XXMDw)  2022-02-10T16:23Z 2.6M followers, 4.4M engagements


"WORST Things To Do After A Workout (Part 2) Worse things to do after a workout part [--] [--]. Rewarding yourself with junk food. The increased hunger after a workout and the addictiveness of junk food can easily cause you to overeat and negate all the calories you just burned. Ideally you want to plan out your post workout meal. [--]. Not drinking enough water. Your body loses a lot of water through sweat causing muscle cells to shrink. Dehydrated muscle cells are associated with protein breakdown while hydrated cells are associated with protein synthesis. Therefore you want to make sure you drink"  
[YouTube Link](https://youtube.com/watch?v=2W7RIiPLTjI)  2021-08-15T17:38Z 2.6M followers, 4.2M engagements


"Machine Chest Press MISTAKE A machine chest press mistake is having your elbows higher than the handle increasing the risk of shoulder injury. Instead keep your elbows below the handle for a safer press. For a Size & Shred Training program visit https://deltabolic.com Best Lifting Straps: http://dbolc.com/CfFgF Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic bodybuilding mens physique fitspo fitness body building building muscle muscle"  
[YouTube Link](https://youtube.com/watch?v=2awX3rTGa1k)  2024-04-12T19:26Z 2.6M followers, 1.7M engagements


"Hip Thrust Foot Placement & Muscles Worked Size & Shred Training program 👉🏻 deltabolic.com Hip Thrust Foot Placement & Muscles Worked 1) Feet in front of the knees: Increases leverage on the quads and slightly reduces glute/hamstring involvement. 2) Feet behind the knees: Creates more knee flexion increasing hamstring activation. 3) Feet directly under the knees: The ideal position for maximum glute engagement and power. Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads:"  
[YouTube Link](https://youtube.com/watch?v=2jFSouNMeS4)  2025-11-21T01:30Z 2.6M followers, 478.2K engagements


"Cable Rows - Leaning Forward vs Back Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official. Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Cable Rows Leaning Forward vs. Leaning Back Leaning your torso changes which muscles take on more of the work: Leaning forward slightly increases the stretch on your lats helping you drive more lat engagement during the row. Leaning back shifts more emphasis toward your midupper back especially the traps and rhomboids. Staying upright gives you a balanced pull that hits the lats some mid-back and traps. No"  
[YouTube Link](https://youtube.com/watch?v=3sFnhCbfJ5o)  2025-12-03T23:56Z 2.6M followers, 1.2M engagements


"❌ You're Doing Dumbbell Rows WRONG ❌ You're Doing Dumbbell Rows WRONG Over-rotating your torso shifts tension away from your lats and onto your obliques and lower back. ✅ Instead start by protracting your shoulder to fully stretch the lat then retract as you row. This creates a slight twist at the beginning just make sure you finish with your torso roughly parallel to the floor and both shoulders even. Let your back do the work not momentum. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=3yVPoAC-8Ok)  2025-07-21T22:32Z 2.6M followers, 1.4M engagements


"FIX THESE Pushup Mistakes Push-Up Mistakes (and How to Fix Them) Mistake #1: Using a Wide Hand Placement Placing your hands too wide often forces your elbows to flare out increasing the risk of shoulder injury. Fix: Use a hand placement thats just slightly wider than shoulder-width or at most [---] times shoulder-width. Mistake #2: Elevating Your Shoulders Shrugging your shoulders during push-ups shifts tension to your traps reducing chest engagement. Fix: Keep your shoulders down and relaxed to better target your chest and avoid overusing your traps. Mistake #3: Internally Rotating Your"  
[YouTube Link](https://youtube.com/watch?v=4Bc1tPaYkOo)  2024-11-19T01:11Z 2.6M followers, 8.8M engagements


"✅ The PERFECT Bench Dip ✅ The PERFECT Bench Dip Form [--] Grip the edge of the bench not the top or center. [--] Hands should be shoulder-width or slightly wider. Avoid placing them too far apart. [--] Keep your body close to the bench throughout the entire movement to reduce shoulder stress. [--] Pull your shoulders down (unhunch them). [--] Tuck your elbows in as much as is comfortable dont let them flare out too wide. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=4ua3MzaU0QU)  2025-06-06T21:30Z 2.6M followers, 2.8M engagements


"✅ BIGGER Back Workout (DO THESE) ✅ BIGGER BACK WORKOUT (DO THESE) [--] Single-Arm Dumbbell Row Elbows tucked and pulling straight back emphasizes your lats and teres major [--] Chest-Supported Row (45 Bench) Elbows slightly flared targets your middle and lower traps for back thickness [--] Chest-Supported Dumbbell Shrugs (70 Bench) Shrug up with control isolates the upper traps without cheating Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=4v59ShSjX2w)  2025-07-19T01:51Z 2.6M followers, 1.5M engagements


"Lat Pulldown Mistakes (FIX THESE) 1) Use a thumbless grip While a full grip isnt necessarily wrong a thumbless grip reduces arm involvement and helps isolate the back muscles leading to better lat activation. 2) Depress your shoulders As you pull the bar down focus on driving your shoulders downward to fully engage your lats for a stronger contraction. 3) Slight lean back Lean back just slightly as you pull keeping your forearms and pull path aligned to optimize lat engagement and reduce triceps involvement 4) Tuck your elbows Keep your elbows close to your body during the movement to better"  
[YouTube Link](https://youtube.com/watch?v=51ql2-2kLfA)  2024-10-17T01:03Z 2.6M followers, 4.4M engagements


"The Perfect Barbell Bicep Curl (DO THIS) Barbell Bicep Curl Form Tips 1) Maintain a Neutral Wrist: Avoid curling your wrist during the movement. Curling your wrist shifts the unnecessary load to your forearms leading to early fatigue and fewer bicep-focused reps. 2) Tuck Your Elbows: Keep your elbows close to your sides throughout the exercise. Flaring them out engages the shoulders which reduces the effectiveness of the bicep workout. 3) Keep Your Shoulders Down: Avoid shrugging or elevating your shoulders during the curl. This prevents your traps from taking over ensuring the tension stays"  
[YouTube Link](https://youtube.com/watch?v=54x2WF1_Suc)  2024-12-23T23:22Z 2.6M followers, 1.5M engagements


"The PERFECT Bench Press The PERFECT Bench Press Form Essential Tips [--] Grip the Bar Correctly Place the bar at the base of your palm close to your wrist to maximize force transfer. To achieve this slightly rotate your hand inward before gripping the bar. [--] Tuck Your Elbows Keep your elbows slightly tucked (around 45-75 from your torso) to reduce stress on your shoulders and elbows minimizing the risk of injury. [--] Maintain a Neutral Wrist Avoid excessive wrist extension (bending backward) as this can strain your wrists. Keep your wrists stacked over your forearms for better control and power. 4"  
[YouTube Link](https://youtube.com/watch?v=5NStATS0zrw)  2025-03-14T05:01Z 2.6M followers, 2.8M engagements


"Bench Press Variations (KNOW THE DIFFERENCE) Bench Press Variations (KNOW THE DIFFERENCE) A wide-grip bench press with your elbows flared out at [--] degrees puts excessive stress on your shoulders and increases the risk of injury. While some individuals may tolerate it most will experience discomfort or long-term issues. For a safer and more effective bench press use a grip about 1.5x shoulder width with your elbows at a 45-70 degree angle. This optimally engages your chest while reducing shoulder strain. A close-grip bench press (shoulder-width) shifts more emphasis onto the triceps while"  
[YouTube Link](https://youtube.com/watch?v=5SSdbmIjNj4)  2025-03-23T23:57Z 2.6M followers, 4.3M engagements


"Lat Pulldown Mistakes (FIX THESE) Stop Making These Lat Pulldown Mistakes Mistake #1: Shrugging your shoulders at the bottom of the pull. This takes the focus off your lats and puts it on your traps. Instead keep your shoulders depressed at the bottom to fully engage your lats. Mistake #2: Misaligned forearms. If your forearms arent in line with the direction of the pull youre shifting tension to your triceps. Keep your forearms aligned with the line of pull for optimal lat activation. Mistake #3: Flaring your elbows out. This shifts tension to your biceps reducing lat engagement. Keep your"  
[YouTube Link](https://youtube.com/watch?v=5s6KGLTMgoI)  2024-08-22T22:56Z 2.6M followers, 5.2M engagements


"❌ Lying Leg Raise Mistake (STOP DOING THIS) #shorts A common lying leg raise mistake is arching your back causing the hip flexors to do more of the work than the abs. Instead you want to keep your lower back straight to engage the abs more effectively. For the FULL WORKOUT and DIET plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting"  
[YouTube Link](https://youtube.com/watch?v=5uB0KaoCF9w)  2021-05-01T19:17Z 2.6M followers, 3.1M engagements


"❌ FIX Your Lying Triceps Extension ❌ FIX Your Lying Triceps Extension 1) Grip: Use a shoulder-width (or slightly narrower) grip avoid going too narrow or too wide. 2) Upper arm angle: Set your arms about [--] back not straight vertical. This keeps better tension on the triceps and increases your range of motion. 3) Elbows: Keep them tucked not flared flaring shifts tension and stresses the elbows. Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official - Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Inquiries: deltabolic@gmail.com Follow me on:"  
[YouTube Link](https://youtube.com/watch?v=60arLb4Mp-0)  2026-02-09T00:40Z 2.6M followers, 346.1K engagements


"Smith Machine Row Grip Widths & Muscles Worked Size & Shred Training program 👉🏻 deltabolic.com Smith Machine Row: Grip Widths & Muscles Worked Narrow underhand grip places more emphasis on the lats Medium overhand grip targets the mid-back (rhomboids & middle traps) Wide overhand grip shifts more emphasis to the upper back (upper traps & rear delts) Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=6R9z1HhxGC8)  2025-12-27T01:24Z 2.6M followers, 1.4M engagements


"How to Grow Your Biceps Peak (DO THIS) Grow your biceps peak Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Ill answer your"  
[YouTube Link](https://youtube.com/watch?v=6UsMy33empw)  2022-01-22T21:37Z 2.6M followers, 5.9M engagements


"Dumbbell Pullover Variations - Know the Difference Dumbbell Pullover Variations Know the Difference Dumbbell pullovers work both your chest and lats but small changes in arm position shift the emphasis: Elbows tucked more chest involvement Elbows flared more lat engagement Arms locked in a diagonal position behind your head and extending the elbows turns the movement into a triceps extension targeting the triceps Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official. Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=6yYVcIOAERY)  2025-11-26T22:03Z 2.6M followers, 657.8K engagements


"Bench Press Grip Widths & Muscles Worked Varying your bench press grip width shifts the focus on different muscle groups. The main muscles involved are the chest shoulders (specifically the anterior deltoids) and triceps. A narrow grip emphasizes the triceps but as your grip widens triceps involvement decreases while chest and shoulder activation increases. A wide grip can actually helps you bench a bit more weight but it comes with drawbacksit reduces your range of motion and increases the risk of shoulder injury. Size & Shred Training program deltabolic.com Inquiries: deltabolic@gmail.com"  
[YouTube Link](https://youtube.com/watch?v=6zWoAllRufg)  2024-09-13T22:56Z 2.6M followers, 6.5M engagements


"Lat Pulldown Mistakes (KILLING BACK GAINS) ❌ AVOID these lat pulldown mistakes if you want to maximize back gains Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Ill answer your"  
[YouTube Link](https://youtube.com/watch?v=77bPLrsMwiQ)  2021-12-17T20:40Z 2.6M followers, 8.2M engagements


"Barbell Row Grip Widths & Muscles Worked Size & Shred Training program 👉🏻 deltabolic.com Barbell Row Grip Widths & Muscle Emphasis Barbell rows work the entire back but grip width changes which muscles get the most focus: Narrow / Shoulder-Width Grip Emphasizes the lats Slightly Wider Than Shoulder Width Shifts more tension to the mid-back (rhomboids middle-to-lower traps). Extra Wide Grip Places greater tension on the upper back especially the rear delts and upper-to-middle traps. 👉 Use different grips strategically to balance back development. Size & Shred Training program 👉🏻"  
[YouTube Link](https://youtube.com/watch?v=7SzAgsAVzMo)  2025-09-21T00:15Z 2.6M followers, 2.3M engagements


"Rope Pulling Exercise Variations (KNOW THE DIFFERENCE) Size & Shred Training program 👉🏻 deltabolic.com Rope Pulling Exercise Variations - Know The Difference Face level: Pulling the rope toward your face primarily works the rear delts. Upper chest: Pulling toward your upper chest while squeezing your shoulder blades together targets the traps and rear delts. Downward pull: Pulling the rope down in a curved path toward your thighs with locked elbows mainly engages the lats. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=7iXk2Eylbv4)  2025-09-19T21:57Z 2.6M followers, 1.2M engagements


"✅ Do Lat Pulldowns LIKE THIS Size & Shred Training program 👉🏻 deltabolic.com ✅ Do Lat Pulldowns LIKE THIS [--] Use a thumbless grip this reduces arm dominance and helps the lats take over [--] Depress your shoulders as you pull to properly engage the lats [--] Lean back slightly so the bar travels down in a more vertically straight path [--] Tuck your elbows instead of flaring them out Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=7jBmlCq5QzQ)  2025-12-23T01:35Z 2.6M followers, 375.5K engagements


"❌ Rear Delt Machine Flyes Mistakes (FIX THESE) Rear Delt Machine Fly Mistakes and How to Fix Them Mistake 1: Using the neutral grip handle The neutral grip handle shifts some of the emphasis away from the rear delts and to your side delts. Fix: Use the pronated grip handle (palms facing downward) to effectively target your rear delts. Mistake 2: Squeezing your shoulder blades together Pulling your shoulder blades together engages your traps. Fix: Keep your shoulder blades apart throughout the movement to better isolate your rear delts. Mistake 3: Retracting your shoulders Similar to squeezing"  
[YouTube Link](https://youtube.com/watch?v=7tgx6QHB0-A)  2024-12-30T00:16Z 2.6M followers, 4.3M engagements


"STOP DOING THIS Lateral Raise Mistake Visit https://deltabolic.com for the full training program and nutrition plan Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for Tik https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com"  
[YouTube Link](https://youtube.com/watch?v=8EROITjumZM)  2022-10-11T19:06Z 2.6M followers, 2.5M engagements


"✅ Do THESE to GROW Your Triceps ✅ Do THESE to GROW Your Triceps Setting the pulley to a high position and using an overhand (pronated) grip for cable triceps pushdowns activates all three heads of the triceps with greater emphasis on the lateral head. Switching to an underhand (supinated) grip works slightly more of the medial head. To better target the long head lower the pulley to chest height face away from the machine and perform overhead triceps extensionsthis position places the long head under a greater stretch enhancing its engagement. Size & Shred Training program 👉🏻 deltabolic.com"  
[YouTube Link](https://youtube.com/watch?v=8IK6BkC0lWE)  2025-04-21T19:45Z 2.6M followers, 10M engagements


"DIPS: Muscles Worked (DO THIS) #shorts For the FULL WORKOUT and DIET plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Dips work mainly to the triceps if you body is in an upright position. If you lean forward you will shift some of the focus to the lower chest. Follow me on: Tiktok:"  
[YouTube Link](https://youtube.com/watch?v=8Wqw9vjfvzY)  2021-05-23T19:13Z 2.6M followers, 1.3M engagements


"The PERFECT Incline Dumbbell Chest Press Perfect Your Incline Dumbbell Chest Press with These Form Tips [--] Set the Bench Right A 30-degree incline is ideal for targeting your upper chest. A higher incline shifts more work to your shoulders while a lower incline engages more mid-chest fibers. [--] Elbow Positioning Matters Keep your elbows slightly in front of your shoulders not flared out to the sides. This reduces strain on your shoulders and lowers injury risk. [--] Retract Your Shoulders Pull your shoulders back and down to maximize chest activation and minimize unnecessary stress on your front"  
[YouTube Link](https://youtube.com/watch?v=8fXfwG4ftaQ)  2025-03-04T02:34Z 2.6M followers, 4.9M engagements


"Fix Your Bicep Curl Mistakes 💪 Fix Your Bicep Curl Mistakes 💪 1) Dont curl your wrists keep them neutral 2) Dont flare your elbows keep them tucked in 3) Dont shrug your shoulders keep them down and relaxed 4) Dont let your elbows drift forward as you curl keep them close to your sides Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=8xqUwVT_OYg)  2026-01-29T04:00Z 2.6M followers, 117.8K engagements


"Hip Thrust Variations (KNOW THE DIFFERENCE) If you place your feet behind your knees you'll work more of your quadriceps. If you place your feet in front of the knees you'll work more of the hamstrings. If you place your feet directly below the knees you'll work more of the glutes. If you push from your toes you'll shift more tension to the quadriceps. If you push from your heels you'll shift more tension to the glutes. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=96uDbymTaHM)  2024-10-26T01:23Z 2.6M followers, 1.7M engagements


"The Perfect Incline Bench Press Incline Bench Press Form Tips [--]. Use a Full Grip Not a Thumbless Grip Always wrap your thumbs around the bar to ensure a secure grip and prevent the bar from slipping out of your hands. [--]. Keep Your Elbows Tucked Avoid flaring your elbows out excessively. Instead tuck them slightly so your forearms stay roughly vertical during the lift for better shoulder stability. [--]. Maintain a Neutral Wrist Position Dont let your wrists bend too far back. Keep them straight and aligned with your forearms to improve force transfer and reduce strain. [--]. Lower the Bar to the"  
[YouTube Link](https://youtube.com/watch?v=98HWfiRonkE)  2024-12-14T03:53Z 2.6M followers, 4.8M engagements


"The PERFECT Low Pulley Overhead Extensions ✅ The PERFECT Low Pulley Overhead Extensions [--] Set the cable rope just above your waist (adjust based on your height and comfort). [--] Face the cable machine grab the rope and lift it overhead as you turn around so the weights are behind you. [--] Lean forward slightly to maintain balance and tension on the cable. [--] Keep your elbows tucked in as much as your mobility allows. [--] Extend your arms overhead while keeping your upper arms relatively fixed focusing on a full triceps contraction. Size & Shred Training program 👉🏻 deltabolic.com Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=9Ark9S11uXw)  2025-04-02T23:29Z 2.6M followers, 3.2M engagements


"🛑 STOP Making This Cable Lateral Raise Mistake 🛑 STOP Making This Cable Lateral Raise Mistake A common mistake in the cable lateral raise is shrugging your shoulders as you lift the handle which shifts tension to the traps instead of the lateral delts. To keep the focus on your delts keep your shoulders depressed throughout the entire movement. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads:"  
[YouTube Link](https://youtube.com/watch?v=9ilIKuy6B0g)  2025-03-28T02:44Z 2.6M followers, 2.6M engagements


"Cable Triceps Exercise Variations (KNOW THE DIFFERENCE) When performing tricep pushdowns with a cable D-handle all three heads of the triceps are engaged. However your grip determines which head is emphasized: Overhand grip: Focuses on the lateral and medial heads. Underhand grip: Shifts more emphasis to the medial head. Neutral grip (side-facing): Turn to the side and perform cross-body tricep extensions to target the long head. Adjust your grip to target different parts of the triceps for well-rounded development. Size & Shred Training program 👉🏻 deltabolic.com Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=9qupVR7pKtk)  2025-01-14T02:51Z 2.6M followers, 1.7M engagements


"❌ Common Dumbbell Shoulder Press Mistake #SHORTS Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF 🛑 Stop pressing the dumbbells directly to the sides to avoid shoulder injury Follow me on: Tiktok: https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=A94MvXVPi8M)  2021-02-20T17:31Z 2.6M followers, 3.3M engagements


"STOP DOING THIS Rear Delt Fly MISTAKE 🛑 STOP shrugging your shoulders during rear delt flyes For a full workout mand diet plan visit https://Deltabolic.com Superhuman Supplements: https://glnk.io/zl913/httpswwwinstagramcomdeltabolic (Use code "DELTA" for 15% OFF) Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Ill"  
[YouTube Link](https://youtube.com/watch?v=AChrml938t8)  2023-03-27T21:05Z 2.6M followers, 836.8K engagements


"Cable Chest Fly Variations (KNOW THE DIFFERENCE) Cable Chest Fly Variations KNOW THE DIFFERENCE 🔹 High-to-Low Cable Fly Position the cables high and bring them down in an arc to emphasize the lower chest fibers. 🔹 Mid-Level Cable Fly Set the cables at chest height for a balanced movement that targets the overall pec development (with a slight emphasis on the middle chest fibers). 🔹 Low-to-High Cable Fly Start with the cables low and raise them upward to shift the focus to the upper chest fibers. Master these variations to build a well-rounded chest 💪🔥 Size & Shred Training program 👉🏻"  
[YouTube Link](https://youtube.com/watch?v=AJhU25QU7A0)  2025-02-17T01:02Z 2.6M followers, 3.9M engagements


"STOP DOING THIS Upright Row Mistake Full Workout & Diet Plan: https://seriousshred.com ❌ Stop using a narrow grip for upright rows. Upright rows can be safe if performed correctly Support me on PATREON: https://www.patreon.com/deltabolic Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=AWsGWt-VMl8)  2022-05-10T00:31Z 2.6M followers, 2.7M engagements


"Want Bigger Abs DO THESE #shorts Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF If you want bigger abs you have to work the upper abs and lower abs as well as the obliques. Im going to show you exactly how to do that. Star crunches 20s Plank knee to elbow 20s"  
[YouTube Link](https://youtube.com/watch?v=BdjpCUEKlPo)  2021-04-29T03:47Z 2.6M followers, 5.3M engagements


"Leg Press Variations (KNOW THE DIFFERENCE) Leg Press Variations - Know the Difference If you place your feet high on the leg press platform you'll work more glutes. If you place your feet wider apart you'll work more adductors and glutes. If you place your feet low you'll work more quads. And if you place your feet close together you'll work slightly more outer quads. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads:"  
[YouTube Link](https://youtube.com/watch?v=BnacvXdaxq8)  2025-06-12T03:30Z 2.6M followers, 31.5M engagements


"Cable Exercise Variations (Know the Difference) Cable Exercise Variations (Know the Difference) Cable Triceps Extension Upper arms stay fixed; isolates the triceps. Straight-Arm Pulldown Elbows slightly bent and locked in place; targets the lats. Cable Pulldown Lean back slightly and pull toward the upper stomach; trains the lats with greater involvement of the mid-to-lower traps. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=Btun_wJdWLM)  2026-02-10T02:10Z 2.6M followers, 197K engagements


"❌ Cable Crunch Mistakes (FIX THESE) Cable Crunch Mistakes & How to Fix Them 🔹 Mistake #1: Misaligned Forearms Letting your forearms drift out of line with the rope shifts tension to the triceps. This can cause them to fatigue before your abs limiting your reps. Fix: Keep your forearms in line with the rope throughout the movement. 🔹 Mistake #2: Keeping Your Spine Straight A rigid spine prevents full abdominal engagement. Fix: Actively curl your spine as you crunch down to maximize contraction. 🔹 Mistake #3: Hinging at the Hips Moving your thighs too much shifts work to the hip flexors."  
[YouTube Link](https://youtube.com/watch?v=ByZJuk85YuE)  2025-02-06T00:52Z 2.6M followers, 2.1M engagements


"Gym vs Home Exercises (DO THESE) Size & Shred Training program 👉🏻 deltabolic.com Gym vs Home Exercises (DO THESE) Machine Chest Fly (Gym) Dumbbell Chest Fly (Home) Cable Lateral Raise (Gym) Dumbbell Lateral Raise (Home) Machine Preacher Curl (Gym) Concentration Curl (Home) Overhead Cable Triceps Extension (Gym) Overhead Dumbbell Triceps Extension (Home) Straight-Arm Pulldowns (Gym) Dumbbell Pullover (Home) Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads:"  
[YouTube Link](https://youtube.com/watch?v=CEuA66GQeKg)  2026-01-30T23:01Z 2.6M followers, 351.1K engagements


"Cable Fly Mistake STOP DOING THIS ❌ STOP MAKING THIS Cable Fly Mistake For a full workout plan with form tips visit https://deltabolic.com Alpha Lion Supplements: http://dbolc.com/7gFWq (Use code "DELTA" for 15% OFF) Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Business Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic #cableflys #cableflyes #chestflys #chestpress #chestday"  
[YouTube Link](https://youtube.com/watch?v=CYviQI1Mnwg)  2023-03-06T20:13Z 2.6M followers, 1.9M engagements


"Dumbell Chest Press Mistakes (DON'T DO THIS) Dumbbell Chest Press Mistakes (DON'T DO THIS) ❌ Mistake #1: Banging the dumbbells together at the top. This creates instability and shifts some tension away from the chest muscles. It also increases the risk of losing control especially under heavier loads. ✅ FIX: Instead keep a small gap between the dumbbells at the top. This helps maintain muscle tension and improves control throughout the movement. ❌ Mistake #2: Lowering the elbows at or above shoulder height. This puts unnecessary stress on the rotator cuff especially when lowering the"  
[YouTube Link](https://youtube.com/watch?v=Cj96ZZlmJRU)  2025-05-31T23:56Z 2.6M followers, 3.5M engagements


"✅ The PERFECT Cable Bicep Curl ✅ The PERFECT Cable Bicep Curl 💪🔥 [--] Keep your upper arms fixed in a vertical position. Avoid moving it. [--] Tuck your elbows in [--] Maintain a neutral wrist [--] Keep your shoulders down Try this for better bicep isolation 🚀 #Biceps #CableCurls Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=CrbTqNOlFgE)  2025-02-20T23:21Z 2.6M followers, 1.7M engagements


"❌ FIX THIS Hip Thrust Mistake ❌ FIX THIS Hip Thrust Mistake If your goal is to grow your glutes foot placement is key. Planting your feet too far forward shifts the load to your hamstrings. If you plant them Too far back your quads are doing most of the work. For max glute activation plant your feet directly under your knees so your legs form a [--] angle at the top of the thrust. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=CvuVYMFd11g)  2025-04-08T00:03Z 2.6M followers, 694.7K engagements


"Want BIGGER Forearms DO THESE ✅ DO THESE to build BIGGER forearms For a full workout mand diet plan visit https://Deltabolic.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Superhuman Pre-Workout: http://dbolc.com/7gFWq (Use code "DELTA" for 15% OFF) Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller:"  
[YouTube Link](https://youtube.com/watch?v=Cw6dm953vFc)  2022-11-30T16:58Z 2.6M followers, 32.5M engagements


"❌ DON'T DO THIS on the Lat Pulldown ❌ DON'T DO THIS on the Lat Pulldown A common beginner mistake on the lat pulldown is keeping the shoulder blades elevatedor shoulders shruggedthroughout the movement. This shifts a lot of tension to the upper traps instead of the lats. To maximize lat engagement and growth focus on gradually depressing your shoulder blades as you pull the bar down and then allow them to gradually elevate as you return the bar to the top. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=CzdYmWQ2Zyk)  2025-04-12T21:19Z 2.6M followers, 2.5M engagements


"Forearm Workout using Barbell (DO THESE) Size & Shred Training program 👉🏻 deltabolic.com Forearm Workout Using a Barbell (DO THESE) [--] Barbell Wrist Curls targets the forearm flexors (inner forearms) [--] Barbell Wrist Extensions targets the forearm extensors (outer forearms) [--] Supinated Barbell Curls emphasizes the brachioradialis (and brachialis) Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=DRCSpntjwRw)  2026-01-26T20:43Z 2.6M followers, 600.6K engagements


"No Gym No problem DO THESE No Gym No Problem - DO THESE INSTEAD 💪 Barbell Back Rows (Gym) Banded Back Rows (Home) Barbell Squats (Gym) Banded Squats (Home) Single-Arm Cable Pulldowns (Gym) Single-Arm Banded Pulldowns (Home) Barbell Romanian Deadlifts (Gym) Banded Romanian Deadlifts (Home) Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=DX8BujFStIM)  2026-01-29T01:33Z 2.6M followers, 231.2K engagements


"Want WIDER Shoulders DO THIS The part of the shoulders you have to focus on building is the medial head out of all three heads. One of the most effective exercise in building the medial head is the lateral raise. However most people do this standing completely straight which causes the anterior head to be highly involved in the movement taking away tension from the medial head. To target the lateral head more effectively simply lean forward slightly. Start with the dumbbells in front of your body as oppose to the sides. As raise the dumbbell keep the arms slightly bent. You should feel more"  
[YouTube Link](https://youtube.com/watch?v=D_5V-fGn41o)  2022-01-29T16:21Z 2.6M followers, 4.7M engagements


"Want a Stronger Lower Back DO THESE #shorts Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Having a stronger lower back to help you avoid low back pain in the future Follow me on: Tiktok: https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Ill answer"  
[YouTube Link](https://youtube.com/watch?v=EAFcmbtydQw)  2021-02-27T16:09Z 2.6M followers, 2.4M engagements


"Complete BIGGER Back Workout (DO THESE) If you want a bigger back you have to build the upper back lats and lower back. Let me show you how to do that. To build the upper back do wide dumbbell rows with the elbows slightly flared out to the side and Meadows row. To target the lats do kneeling single arm pull downs. To target the lower back do rack pulls using straps. Size & Shred Training program https://deltabolic.com Legion Athletics Supplements (code DELTA for 20% off) https://legionathletics.rfrl.co/69479 Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic"  
[YouTube Link](https://youtube.com/watch?v=EB3qhLmkDxo)  2024-06-24T20:02Z 2.6M followers, 2.6M engagements


"✅ Do Pushups LIKE THIS Size & Shred Training program 👉🏻 deltabolic.com ✅ Do Push-Ups LIKE THIS [--] Place your hands slightly wider than shoulder-width dont go excessively wide [--] Depress your shoulders avoid hunching or shrugging [--] Externally rotate your shoulders by screwing your hands into the floor avoid internal rotation [--] At the top keep your shoulder blades protracted (spread apart) At the bottom keep them retracted (squeezed together) Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=EGShi0FcidE)  2025-12-20T03:04Z 2.6M followers, 2.3M engagements


"❌ Concentration Curl Mistakes You Need To FIX ❌ Concentration Curl Mistakes You NEED to Fix Mistake #1: Curling your wrist This puts unnecessary stress on your forearms instead of targeting your biceps. ✅ Fix: Keep your wrist neutral and locked in position. Mistake #2: Leaning back When your upper arm tilts diagonally tension shifts off the biceps. ✅ Fix: Stay upright and keep your upper arm vertical throughout the rep. Mistake #3: Cutting the range short Not fully extending your arm at the bottom skips the stretch a key driver of muscle growth. ✅ Fix: Let your arm straighten completely for a"  
[YouTube Link](https://youtube.com/watch?v=EjUnEEfTSEY)  2025-07-23T23:44Z 2.6M followers, 15M engagements


"✅ The PERFECT Leg Press The PERFECT Leg Press [--]. Set the backrest as low as possible to maximize your range of motion allowing your knees to travel further back. [--]. Position your feet in the middle of the platform about shoulder-width apart with toes slightly pointed outward for optimal pressing strength. [--]. Keep your heels firmly planted on the platform throughout the entire movement. [--]. Maintain full contact between your lower back and the backrest and keep your glutes firmly on the seat at all times. [--]. Grip the handles securely to stabilize your upper body. [--]. Keep a slight bend in your"  
[YouTube Link](https://youtube.com/watch?v=EotSw18oR9w)  2025-02-19T09:00Z 2.6M followers, 4.9M engagements


"Do Cable Chest Presses LIKE THIS Size & Shred Training program 👉🏻 deltabolic.com Do Cable Chest Presses LIKE THIS 👇 High-to-Low Cable Chest Press emphasizes the lower chest fibers Chest-Height Cable Press emphasizes the middle (slightly lower) chest fibers Low-to-High Cable Chest Press emphasizes the upper chest fibers Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=FHeLHhTth8w)  2026-01-24T02:42Z 2.6M followers, 124.2K engagements


"The PERFECT Rear Delt Cable Fly SIZE and SHRED Training Program 👉🏻 deltabolic.com The PERFECT Rear Delt Fly [--]. Set the cable pulley slightly above head height. [--]. Grab the cable ball or a D-handle with a neutral grip. [--]. Turn [--] away from the pulley and use your free hand on the pole for stability. [--]. Depress your shoulders (keep them down). [--]. Protract/roll your shoulders forward to take the traps out of the movement. [--]. Pull the cable down and across your body at about a [--] angle focusing on the rear delt contraction"  
[YouTube Link](https://youtube.com/watch?v=FeERX9UwspY)  2025-08-31T21:31Z 2.6M followers, 973.2K engagements


"❌ Stop Making This Lateral Raise Mistake Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official- Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 ❌ Stop Making This Lateral Raise Mistake Stop using your legs to generate momentum on the lateral raisethis reduces tension on your side delts. An easy fix is to simply sit down on a bench. This takes your legs out of the movement. Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads:"  
[YouTube Link](https://youtube.com/watch?v=G6hX_z-2S0g)  2026-01-12T00:43Z 2.6M followers, 213.4K engagements


"Dumbbell Leg Workout (DO THESE) Outfit from @dfyne.official- Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Dumbbell Leg Workout (Do These) 1) Goblet Squat quad-dominant squat pattern 2) Sumo Squat targets adductors and glutes 3) Stiff-Leg Deadlift emphasizes the hamstrings 4) Standing Calf Raise isolates the calves Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=G9TgI0ByhE4)  2026-02-07T22:19Z 2.6M followers, 543.3K engagements


"6 Pushup Mistakes You Need to Fix [--] Pushup Mistakes You Need to Fix Mistake #1: Looking up which places stress on the neck. Instead look down so that your head stays in line with your spine. Mistake #2: Rolling your shoulders forward at the bottom of the pushup which causes more shoulder activation and less chest activation. Instead roll them back. Mistake #3: Sagging your lower body which disrupts your form. Instead keep your body straight and engage your core. Mistake #4: Pointing your elbows directly to the side like a T-shape which increases the risk of shoulder injury. Instead keep them"  
[YouTube Link](https://youtube.com/watch?v=GHJgsTIW_bQ)  2024-08-22T00:24Z 2.6M followers, 12.6M engagements


"STOP THIS Tricep Kickback MISTAKE ❌ STOP moving your upper arm For a full workout plan with form tips visit deltabolic.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Superhuman Pre-Workout: http://dbolc.com/7gFWq (Use code "DELTA" for 15% OFF) Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ"  
[YouTube Link](https://youtube.com/watch?v=GZ3NzlJs_yg)  2022-11-22T00:39Z 2.6M followers, 1M engagements


"Incline Chest Press Mistake (STOP DOING THIS) ❌ STOP PRESSING IN A VERTICAL PATH For a Full Gym Workout & Diet Plan: https://seriousshred.com Support me on PATREON: https://www.patreon.com/deltabolic Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=Gruq177Psnk)  2022-06-30T00:53Z 2.6M followers, 5.9M engagements


"Glute Kickback Variations & Muscles Worked Size & Shred Training program 👉🏻 deltabolic.com Glute Kickback Variations & Muscles Worked Kick straight back primarily targets the glute max Kick back at a [----] angle targets the glute max and glute medius Kick out to the side emphasizes the glute medius and glute minimus Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=H5-zZ4zwios)  2025-12-28T02:11Z 2.6M followers, 263.7K engagements


"✅ The PERFECT Rear Delt Machine Fly (DO THIS) Size & Shred Training program 👉🏻 deltabolic.com ✅ The PERFECT Rear Delt Machine Fly (DO THIS) [--] Use a pronated grip (palms facing down) to better target the rear delts [--] Push the handles apart by spreading your shoulder blades to maximize rear delt activation [--] Protract your shoulders slightly (round them forward) to keep tension off the upper back [--] Lead with your elbows pointing them out to the sides rather than down Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=H5UxZFl0lgk)  2026-01-11T00:11Z 2.6M followers, 653.6K engagements


"STOP DOING THIS (Barbell Row Mistake) Full Workout & Diet Plan: https://seriousshred.com ❌ Stop shrugging your shoulders during barbell rows Support me on PATREON: https://www.patreon.com/deltabolic Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=HROup6N-olM)  2022-04-04T19:51Z 2.6M followers, 2.9M engagements


"4 Best Exercises for BIGGER Biceps Peak If you want a bigger biceps peak you have to put more focus on building the long head of the biceps. Here are [--] exercises to build the long head. 1) Close Grip EZ Bar Curls (2x10) 2) Barbell Drag Curls (2x10) 3) Incline DB Drag Curls (2x10) 4) Behind-the-Back Cable Curls (2x10) Need a training and diet plan to put on MUSCLE MASS Visit https://deltabolic.com Best Lifting Straps: http://dbolc.com/CfFgF Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=HY8DVRxWU3Q)  2024-01-30T00:47Z 2.6M followers, 1M engagements


"STOP This Squat Mistake (SAVE YOUR LOWER BACK) ❌ Stop the butt wink during squats For a Full Gym Workout & Diet Plan: https://seriousshred.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Follow"  
[YouTube Link](https://youtube.com/watch?v=HZilSL4ZNvQ)  2022-08-25T19:50Z 2.6M followers, 1.4M engagements


"✅ BIGGER Shoulders Workout ✅ BIGGER Shoulders Workout 1) Seated Dumbbell Shoulder Press (70 incline): Targets the front delts with support from the side delts. [--] sets of [---] reps 2) Incline Lateral Raises (70 incline): Isolates the side delts to help build wider more capped shoulders. [--] sets of [---] reps 3) Rear Delt Flyes (face down on a [--] incline): Focuses on the rear delts to complete your shoulder development. [--] sets of [---] reps Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=H_QkInZ6t9Q)  2025-07-14T23:37Z 2.6M followers, 2.8M engagements


"Want a WIDER Back DO THESE #shorts Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF If you want a wider back you have to focus more on the lats. Ill show you the exercises to target this specific muscle Follow me on: Tiktok: https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=Hcx7Kd-OrTU)  2021-04-02T15:51Z 2.6M followers, 3M engagements


"Cant Do Pull-Ups TRY THIS #shorts Cant do pullups Build strength with the assisted pull up machine. Heres how it works. You start off with a weight that lighter than your body weight. The machine acts like a pulley pulling this platform up to assist you with the pull up. As you get stronger you progressively lighten the weights until you no longer need the platform and able do full body weight pull up For the FULL WORKOUT and DIET plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy"  
[YouTube Link](https://youtube.com/watch?v=HmVIu6OEsv4)  2021-05-03T03:42Z 2.6M followers, 1.9M engagements


"Do Massage Guns ACTUALLY Work A massage gun is a handy tool for muscle recovery Vibration therapy can help to reduce muscle soreness and pain increase range of motion and relieve tight muscles. Massage Gun by Bob and Brad https://amzn.to/3Bj5tIW For the FULL WORKOUT and DIET plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps"  
[YouTube Link](https://youtube.com/watch?v=Hq_YlY1GqZw)  2021-07-18T14:17Z 2.6M followers, 566K engagements


"The PERFECT Cable Chest Fly Size & Shred Training program 👉🏻 deltabolic.com The PERFECT Cable Chest Fly 1) Lean slightly forward with a staggered stance for better leverage and stability 2) Keep your shoulders downavoid shrugging or hunching 3) Start with your arms slightly bent not locked out 4) Retract your shoulders and keep your chest lifted 5) Bring the handles together in front of you straightening your arms as you squeeze your chest Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=I-Ue34qLxc4)  2025-09-26T22:34Z 2.6M followers, 3.2M engagements


"STOP Doing Upright Rows LIKE THIS ❌ Stop pulling too high Save your shoulders For a training plan with form tips visit https://deltabolic.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Tiktok https://vm.tiktok.com/ZMFMgsebT/ Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up"  
[YouTube Link](https://youtube.com/watch?v=IYfLFuGKFLI)  2022-10-25T22:47Z 2.6M followers, 949.9K engagements


"DO THIS on the Concentration Curl Here's a small tweak to make your concentration curls much more effective. Rest your leg against the bench to create a more stable support for your upper arm. This simple adjustment better isolates the biceps. For a Size & Shred Training program visit https://deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic bodybuilding mens physique fitspo fitness body building building muscle muscle physique"  
[YouTube Link](https://youtube.com/watch?v=I_bKCYL2nL8)  2024-05-23T19:52Z 2.6M followers, 1.2M engagements


"4 Facepull Mistakes You Need to FIX [--] Face Pull Mistakes (And How to Fix Them) 🔴 Mistake #1: Overhand Grip An overhand grip isnt necessarily wrong but an underhand grip is more optimal for isolating the rear delts. 🔴 Mistake #2: Elbows Too Low If your elbows are below your shoulders you're missing out on optimal rear delt engagement. Instead pull with your elbows above shoulder level around ear height. 🔴 Mistake #3: Pulling Too Low Pulling toward your chest/neck places more emphasis on the traps and less on the rear delts. Instead aim to pull toward your face around eye level to maximize"  
[YouTube Link](https://youtube.com/watch?v=IeOqdw9WI90)  2025-02-18T00:49Z 2.6M followers, 14.3M engagements


"Push-Up Variations to Bias Different Chest Fibers Size & Shred Training program 👉🏻 deltabolic.com Push-Up Variations to Bias Different Chest Fibers Decline push-ups (feet elevated): greater upper-chest involvement Incline push-ups (hands elevated): greater lower-chest involvement Flat push-ups: mid-to-lower chest emphasis Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=J-vItVuxDl0)  2026-01-24T00:18Z 2.6M followers, 189K engagements


"Rear Delt Fly Machine Mistake 🚫 Rear Delt Fly Machine Mistake 🚫 A common mistake on the rear delt fly (pec deck) is squeezing your shoulder blades together. This shifts the work to your traps (unless thats your goal) and takes tension away from the rear delts limiting how many quality reps you can get. Instead keep your shoulder blades slightly spread apart throughout the movement. Theyll still move a bitthats normalbut avoid actively pinching them together. This keeps constant tension where you want it: the rear delts. Size & Shred Training program 👉🏻 deltabolic.com Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=JvQXicu2v7E)  2026-01-29T17:00Z 2.6M followers, 768.4K engagements


"Want WIDER Biceps DO THIS Visit https://deltabolic.com for the most effective workout plan that includes biceps training Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Tiktok https://vm.tiktok.com/ZMFMgsebT/ Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok"  
[YouTube Link](https://youtube.com/watch?v=Jxk-Ps9OcgA)  2022-10-30T21:46Z 2.6M followers, 3.5M engagements


"Target the Upper Middle & Lower Chest on the Pec Fly Machine (DO THIS) This is how you can target the upper middle and lower regions of your chest on the chest fly machine. If you lean your torso forward you'll target more of the upper region of your chest. If you lean your torso backward you'll emphsize more of the lower region of your chest. And if you keep your torso upright you'll target the overall chest especially the middle chest For a Size & Shred Training program visit https://deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=K15uV7lcNqs)  2024-05-05T23:00Z 2.6M followers, 552.2K engagements


"STOP Making This Cable Crunch MISTAKE When performing cable crunches avoid hinging at the hips as this shifts the effort to your hip flexors and takes focus away from your abs. Instead keep your hips and thighs locked in place to fully engage your core muscles. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic bodybuilding mens physique fitspo fitness body building building muscle muscle"  
[YouTube Link](https://youtube.com/watch?v=K2m0jj6RfYg)  2024-11-15T23:22Z 2.6M followers, 1.5M engagements


"Lat Pulldown Mistakes (FIX THESE) 🚫 Lat Pulldown Mistakes (FIX THESE) [--] Loose thigh pad Not securing the thigh pad tightly reduces your leverage and stability. ✅ Lock it firmly against your thighs to stay anchored. [--] Grip too narrow A narrow grip limits strength and lat engagement. ✅ Use a grip slightly wider than shoulder width. [--] Internally rotated shoulders Starting with elbows flared out (shoulders internally rotated) causes the elbows to drift outward. ✅ Externally rotate your shoulders so your elbows point slightly forward this aligns your lats for better activation. [--] Poor cable"  
[YouTube Link](https://youtube.com/watch?v=KK-6hcBLCqY)  2025-06-27T22:49Z 2.6M followers, 2.8M engagements


"Cable Curl Variations (KNOW THE DIFFERENCE) Cable Curl Variations KNOW THE DIFFERENCE 🔹 Supinated Cable Curls (Underhand Grip Straight Bar) Targets both the long head and short head of the biceps for overall development. 🔹 Reverse Grip Cable Curls (Overhand Grip) Shifts focus to the brachioradialis with the biceps still playing a supporting role. 🔹 Cable Hammer Curls (Neutral Grip Rope Attachment) Emphasizes the brachialis helping to add thickness to the arms while keeping the biceps highly engaged. Understanding these variations lets you train smarter and build more balanced arms Size &"  
[YouTube Link](https://youtube.com/watch?v=KY_c3LkPZa8)  2025-03-31T00:38Z 2.6M followers, 7.5M engagements


"Chest Press Machine Variations Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official - Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Chest Press Machine Variations Forward torso lean places more emphasis on the upper chest fibers Upright posture with your back fully against the pad targets the entire chest with slightly more emphasis on the mid-to-lower fibers Hips slid forward with a backward lean shifts emphasis toward the lower chest fibers Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=KfDDkDOHO5c)  2026-01-21T00:43Z 2.6M followers, 510.4K engagements


"The Perfect Lateral Raise (DO THIS) Lateral Raise Form Tips 1) Use a Thumbless Grip A thumbless grip reduces forearm and grip activation helping you focus more on your lateral delts. While a full grip isnt necessarily wrong its less ideal for isolating the delts in my opinion. 2) Maintain a Slight Bend in Your Elbows Keep your arms slightly bent throughout the movement to protect your joints and maintain tension on the lateral delts. 3) Depress Your Shoulders Actively push your shoulders down and away from your ears to minimize trap involvement and keep the tension on your delts. 4) Lean"  
[YouTube Link](https://youtube.com/watch?v=Kl3LEzQ5Zqs)  2024-11-24T00:33Z 2.6M followers, 9M engagements


"STOP Making This Facepull Mistake #facepull #facepulls Stop keeping your shoulder blades fixed during facepulls For a Full Gym Workout & Diet Plan: https://seriousshred.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok"  
[YouTube Link](https://youtube.com/watch?v=LJN-sT_6OYY)  2022-09-10T14:42Z 2.6M followers, 3.2M engagements


"Cable Row Attachments (KNOW THE DIFFERENCE) The attachment and pulling angle on cable rows make a huge difference in muscle activation: 🔹 V-Handle Attachment Pull low towards your belly button to target your lats. 🔹 Medium MAG Grip Pull slightly higher (just above your belly button) to emphasize the middle back. 🔹 Wide Grip Bar (Lat Pulldown Bar) Pull high towards your chest to engage your upper back and rear delts. Use the right attachment for your goal 💪 Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic"  
[YouTube Link](https://youtube.com/watch?v=LjP2Ut-Rczs)  2025-03-29T22:49Z 2.6M followers, 20.7M engagements


"❌ Dumbbell Overhead Triceps Extension Mistake (DON'T DO THIS) A common mistake in tricep extensions is allowing excessive movement of the upper arms and flaring the elbows. This shifts the exercise into more of a pressing motion engaging the shoulders and reducing tension on the triceps. Additionally flaring the elbows too much increases the risk of elbow strain or injury. To avoid this focus on keeping your upper arms as stable as possible and your elbows tucked ensuring the triceps remain the primary muscles under tension. Size & Shred Training program 👉🏻 deltabolic.com Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=LmA9b-kcJU0)  2024-12-02T01:52Z 2.6M followers, 3.4M engagements


"GROW Your Abs (DO THIS) This will GROW your abs but if you want your abs to SHOW through you need to diet down about 15% bf for men and 20% for women For a Full Gym Workout & Diet Plan: https://deltabolic.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller:"  
[YouTube Link](https://youtube.com/watch?v=Lme7CbORT7c)  2022-09-02T21:33Z 2.6M followers, 11.2M engagements


"The PERFECT Dumbbell Rear Delt Fly (DO THIS) The PERFECT Rear Delt Fly Form 1) Bend Forward Appropriately Lean forward to at least a 90-degree angle from vertical or even slightly more. Avoid standing too upright as this shifts tension away from the rear delts. 2) Choose the Right Grip Use a pronated grip (palms facing backward) instead of a neutral grip (palms facing each other). This better isolates the rear delts. 3) Protract Your Shoulder Blades Keep your shoulder blades protracted (spread apart) to minimize trap activation. Focus on maintaining this position throughout the movement to"  
[YouTube Link](https://youtube.com/watch?v=LsT-bR_zxLo)  2025-01-26T17:00Z 2.6M followers, 4.3M engagements


"🛑 STOP Doing Cable Rows LIKE THIS A common mistake in the cable row is excessive elbow flexion which shifts tension from the lats to the biceps. This usually happens when you pull the handle too high toward your chest. To fix it pull toward your belly button while keeping your forearms aligned with the cable for better lat activation. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=LyZH4UGdDTc)  2025-02-23T23:02Z 2.6M followers, 17.6M engagements


"Leg Press Foot Placement & Muscles Worked Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official - Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Leg Press Foot Placement & Muscles Worked High foot placement shifts emphasis to the glutes (and some hamstrings) Low foot placement increases quad involvement Wide foot placement biases the adductors (inner thighs) Low foot placement + calf raise targets the calves Important note: All leg press variations (except the calf raise) work the quads glutes and adductors to some degree. Adjusting foot"  
[YouTube Link](https://youtube.com/watch?v=MICiHJ67xTI)  2026-01-03T03:13Z 2.6M followers, 921.1K engagements


"PERFECT Bicep Curl Form Tips Perfect Bicep Curl Form Tips: 1) Keep Your Upper Arms Stationary: Moving your upper arms shifts tension to the anterior deltoids. Keep them locked in a vertical position to maximize bicep engagement. 2) Tuck Your Elbows In: Flaring your elbows out activates the lateral deltoids. Keep your elbows close to your sides to ensure the focus stays on your biceps. 3) Maintain Depressed Shoulders: Raising your shoulders during the curl shifts tension to your traps. Keep your shoulders down and relaxed throughout the movement for optimal bicep isolation. Size & Shred"  
[YouTube Link](https://youtube.com/watch?v=MKWBV29S6c0)  2024-08-09T00:12Z 2.6M followers, 5.5M engagements


"Incline Bench Press Mistake (STOP DOING THIS) Visit https://deltabolic.com for the full training and nutrition program Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for Tik https://stan.store/deltabolic Business Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=MRmeUet5VUw)  2022-10-10T19:52Z 2.6M followers, 2.7M engagements


"Lying Dumbbell Tricep Extension ❌ MISTAKE ❌ ✅ #tricepextensions #tricepextension ✅ Tilt your upper arm back slightly during dumbbell tricep extensions For a Full Gym Workout & Diet Plan: https://seriousshred.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller:"  
[YouTube Link](https://youtube.com/watch?v=Mq9eoGIiCSU)  2022-08-05T14:57Z 2.6M followers, 810.1K engagements


"Lunges - Forward Backward & Curtsy (Know the Difference) Lunges Forward vs. Backward vs. Curtsy (Know the Difference) Forward Lunge emphasizes the quads Backward Lunge shifts more tension to the glutes and hamstrings Curtsy Lunge targets more glute medius/minimus plus the adductors (inner thigh) while still working the glutes Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=Ms9Hph1TQDA)  2026-02-04T22:17Z 2.6M followers, 161.7K engagements


"STOP Doing Chest Flys Like THIS ❌ STOP leaning and rolling your shoulders forward during machine chest flyes For a Full Gym Workout & Diet Plan: https://seriousshred.com Support me on PATREON: https://www.patreon.com/deltabolic Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=NEXwXAJ3D2A)  2022-06-13T22:44Z 2.6M followers, 1.7M engagements


"Push-Up Mistake (AVOID THIS) #pushups #pushupmistakes ❌ STOP RAISING YOUR SHOULDERS DURING PUSHUPS For a Full Gym Workout & Diet Plan: https://deltabolic.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok"  
[YouTube Link](https://youtube.com/watch?v=NKRl7wLXtyk)  2022-07-21T00:05Z 2.6M followers, 7.1M engagements


"The PERFECT High Cable Overhead Triceps Extension How to Perform the PERFECT High Cable Overhead Triceps Extension [--] Set the cable high with the bar attachment (rope also works too). [--] Grab the bar with a thumbless gripthis allows for better elbow positioning compared to a full grip. [--] Face away from the machine [--] Rest one glute (not the crack) against the machine's pole for added stability. This helps maximize triceps engagement. You can skip this but it will be less stable. [--] Step back into a staggered stance for a solid base and better balance. [--] Lean forward slightly (80-100 degrees)"  
[YouTube Link](https://youtube.com/watch?v=NTk0Igxqcsk)  2025-03-26T23:15Z 2.6M followers, 3.3M engagements


"Bench Press Angles & Muscles Worked Size & Shred Training program 👉🏻 deltabolic.com Bench Press Angles & Muscles Worked Flat bench emphasizes the mid-to-lower chest [--] incline places greater emphasis on the upper chest [--] incline still targets the upper chest but shoulder involvement increases [--] incline primarily targets the shoulders with minimal chest activation Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=NliSiO1AZ_8)  2026-01-04T23:23Z 2.6M followers, 887.8K engagements


"You're Doing Lateral Raises WRONG You're Doing Lateral Raises WRONG ❌ Mistake #1: The Pouring the Jug Cue Youve probably heard to pour the jug during lateral raisestilting your pinkies up and thumbs down. But that internal rotation puts your shoulders in a compromised position and increases the risk of impingement. ✅ Instead keep your thumbs level withor slightly aboveyour pinkies to stay in a safer stronger position. ❌ Mistake #2: Standing Too Upright & Raising Straight Out Raising the dumbbells directly to the side while standing fully upright can jam up your shoulder joint. A few people"  
[YouTube Link](https://youtube.com/watch?v=Nwy7FD4sAFw)  2025-06-30T01:19Z 2.6M followers, 373.4K engagements


"Pulldown Grip Widths & Muscles Worked Pulldown Grip Widths & Muscles Worked All grip widths train the entire back to some extent but changing the width shifts more emphasis to specific regions of the back. Narrow MAG Grip (Underhand Grip) - Primary emphasis: Lower lats - Secondary emphasis: Mid-lats biceps (due to the supinated grip) Medium MAG Grip Primary emphasis: Mid-back mid-to-upper lats mid traps rhomboids Wide MAG Grip Primary emphasis: Upper-back upper lats teres major/minor mid-to-upper traps rear delts Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official-"  
[YouTube Link](https://youtube.com/watch?v=OErlv_h-kPQ)  2025-12-01T00:35Z 2.6M followers, 728.8K engagements


"3 Cable Exercises for a BIGGER Back [--] 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 backhitting the traps rhomboids and rear delts for that dense 3D look. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=OzRsPluXgdM)  2025-05-27T00:15Z 2.6M followers, 3.9M engagements


"🚫 Stop Doing THIS on Cable Rows 🚫 Stop Doing THIS on Cable Rows Fix these mistakes to actually target your back: [--] Using a full grip A full grip isnt wrong but gripping too hard shifts tension to your forearms. Try a thumbless grip to reduce arm involvement and maximize back activation. [--] Letting your shoulders roll forward during the pull If your shoulders stay rolled forward as you row your lats wont engage properly. Its okay to start with them slightly forward just remember to retract them as you pull. [--] Pulling the V-handle too high Pulling toward your chest brings your biceps and traps"  
[YouTube Link](https://youtube.com/watch?v=P5MXRuWV7Cs)  2025-06-23T22:10Z 2.6M followers, 1.3M engagements


"Cable Crunch Mistake (STOP DOING THIS) Visit https://deltabolic.com for a full gym workout plan with form tips. Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Supplements I Take: http://dbolc.com/7gFWq (Use code "DELTA" for 15% OFF) Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for"  
[YouTube Link](https://youtube.com/watch?v=POP3VTDuVm0)  2022-12-20T23:54Z 2.6M followers, 864.3K engagements


"✅ How to Do the Perfect Diamond Push-Up #shorts Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Form a diamond shaped with your hand. Keep your arms about [--] degrees away from body. Keep your shoulders down and back. Follow me on: Tiktok:"  
[YouTube Link](https://youtube.com/watch?v=PPTj-MW2tcs)  2021-03-08T23:41Z 2.6M followers, 3M engagements


"✅ Do Lat Pulldowns LIKE THIS ✅ Do Lat Pulldowns LIKE THIS 1) Lock in with the thigh pad set it firmly against your thighs for stability. 2) Use a thumbless (false) grip this helps you feel your lats more instead of your biceps. 3) Grip slightly wider than shoulder width this gives you better leverage and lat activation. 4) Keep a neutral spine (or slight arch) avoid rounding your back. 5) Angle your elbows slightly inward so they point more forward (not straight out to the sides). 6) Lean back slightly as you pull then return upright on the way up small controlled body shift not a big swing."  
[YouTube Link](https://youtube.com/watch?v=PRmiRY1iqWE)  2026-02-03T00:55Z 2.6M followers, 370.9K engagements


"Barbell Row Grip Widths & Muscles Worked When performing a barbell back row nearly all the muscles in your back are engaged. However grip width plays a key role in targeting specific areas. A shoulder-width grip places more emphasis on the lower portion of the back including the lats. A medium-width grip shifts the focus to the mid-back working the upper lats middle traps and rhomboids. A wide grip emphasizes the upper back hitting the middle to upper traps and rear delts. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=PdbAZdPzBgc)  2024-10-04T00:56Z 2.6M followers, 4.1M engagements


"Home vs Gym (Dumbbells ONLY) Outfit from @dfyne.official- Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Home vs Gym (Dumbbells ONLY) Leg Extension (Gym) Dumbbell Leg Extension (Home) Leg Press (Gym) Dumbbell Squat (Home) Seated Leg Curl (Gym) Lying Dumbbell Leg Curl (Home) Hip Thrust Machine (Gym) Dumbbell Hip Thrust (Home) Hip Abduction Machine (Gym) Side-Lying Dumbbell Hip Abduction (Home) Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=QPL96EDuj20)  2026-02-11T23:35Z 2.6M followers, 428.5K engagements


"Bicep Curl Grips & Muscles Worked Size & Shred Training program 👉🏻 deltabolic.com Bicep Curl Grips & Muscles Worked 💪 Supinated grip (palms up): Maximizes biceps involvement Neutral grip (palms facing each other): Shifts more load to the brachialis and brachioradialis Pronated grip (palms down): Places greater emphasis on the brachioradialis All curl variations still train the biceps brachialis and brachioradialis to some degreebut changing your grip shifts which muscle takes on more of the workload. Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=Qemb2cWVOd8)  2025-12-24T23:57Z 2.6M followers, 879.3K engagements


"Biceps Not Growing FIX THIS For a full gym training plan with form tips visit https://deltabolic.com Supplements I Take (Use code "DELTA" for 15% OFF) http://dbolc.com/7gFWq Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Business Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=QvQJLn5dBW8)  2023-05-02T16:26Z 2.6M followers, 270.4K engagements


"❌ Tricep Bench Dip Mistake (DONT DO THIS) #shorts Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF A common bench dip mistake is rounding the shoulders forward and hunching. This puts a lot of stress on the shoulder joints. Instead you want to keep your downs back and"  
[YouTube Link](https://youtube.com/watch?v=Qz39qVt6NGA)  2021-03-31T23:52Z 2.6M followers, 2.1M engagements


"❌ Push-Up Mistake: Rounding Shoulders Forward #shorts Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Stop rounding your shoulders forward during pushups. It shifts the tension away from your chest and towards your front shoulders. So instead keep your shoulders back"  
[YouTube Link](https://youtube.com/watch?v=RDZp1NGzwP8)  2021-03-08T23:24Z 2.6M followers, 13.9M engagements


"Pullups: Muscles Worked (DO THIS FOR STRONGER PULLUPS) #shorts For the FULL WORKOUT and DIET plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF The main muscles worked during pullups are the lats biceps and traps. But you may be surprised to learn that the core is also highly involved in"  
[YouTube Link](https://youtube.com/watch?v=RH6xvz3qOCc)  2021-05-15T15:26Z 2.6M followers, 767.5K engagements


"❌ FIX Your Cable Crunch Mistakes ❌ FIX Your Cable Crunch Mistakes Mistake #1 Misaligned rope and forearms When your forearms angle away from the rope tension shifts to your triceps which can fatigue and cause you to lose grip before your abs are fully worked. 👉 Instead: keep your forearms in a straight line with the rope throughout the movement as best as you can. Mistake #2 Keeping your back straight A key function of your abs is spinal flexion (crunching). If your torso stays straight your hip flexors take overnot your abs. 👉 Instead: round (flex) your spine as you crunch down to properly"  
[YouTube Link](https://youtube.com/watch?v=RQjrmGTbxjI)  2026-02-08T01:14Z 2.6M followers, 165.9K engagements


"STOP DOING These Tricep Pushdown Mistakes Full Workout & Diet Plan: https://seriousshred.com Two common Tricep pushdown mistakes that are killing your triceps gains. The 1st mistake is standing completely straight which limits the range of motion. Instead bend over slightly to increase the range of motion. The 2nd mistake is moving the upper arm shifting tension away from the triceps and to the lats. Instead you want to keep your upper arm fixed Support me on PATREON: https://www.patreon.com/deltabolic Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free"  
[YouTube Link](https://youtube.com/watch?v=Rc7-euA8FDI)  2022-03-19T20:27Z 2.6M followers, 4.3M engagements


"No Gym DO THESE at HOME instead Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official- Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 No Gym Do THESE at HOME instead 🏠💪 Machine Chest Press Floor DB Chest Press Machine Triceps Extension Lying DB Triceps Extension Machine Rear Delt Fly Bent-Over DB Rear Delt Fly Medium-Grip Cable Row Bent-Over DB Row Machine Shoulder Press DB Shoulder Press Smith Machine Lunges DB Lunges Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=RimBmDLaUSI)  2026-01-25T21:36Z 2.6M followers, 975K engagements


"Leg Curl Variations (KNOW THE DIFFERENCE) If you point your toes inward on the leg curl you'll target the semitendinosus and semimembranosus. If you point your toes outward you'll target the biceps femoris long head and short head. If you point your toes up you'll work the hamstring muscles evenly. If you lean forward you'll work the hamstrings in a stretched position which is superior for growth. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=S2-lUYYyXgM)  2024-10-22T00:57Z 2.6M followers, 1.1M engagements


"❌ FIX THIS Lat Pulldown Mistake A common misconception is that you should keep your shoulders depressed throughout the entire lat pulldown. However this actually limits a key component of the movement: the lat stretch which is crucial for hypertrophy. To maximize lat growth allow your shoulders to elevate during the eccentric phase (as the bar moves back up) so your lats lengthen under tension while resisting the weight. Then during the concentric phase (pulling the bar down) actively depress your shoulders to engage your lats fully and complete the range of motion. Simply put let your"  
[YouTube Link](https://youtube.com/watch?v=S481pmnNTYY)  2025-02-02T00:22Z 2.6M followers, 10.4M engagements


"When You Realize the Leg Extension Isnt Just for Quads Size & Shred Training program 👉🏻 deltabolic.com When You Realize the Leg Extension Isnt Just for Quads [--] Standing Leg Curls Hamstrings [--] Hip Thrusts Glutes [--] Seated Calf Raises Calves [--] In & Outs Abs [--] Leg Extensions Quads Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=S5S0Eus4mDo)  2025-08-19T21:06Z 2.6M followers, 10.5M engagements


"Cable Row Variations (KNOW THE DIFFERENCE) When performing cable rows your body angle affects muscle engagement: 1) Upright posture: Primarily targets the lats and lower-to-middle traps. 2) Leaning forward: Places greater emphasis on the lats 3) Leaning backward: Shifts the focus to the middle-to-upper traps Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=S5jNFL_jzBU)  2024-12-19T01:54Z 2.6M followers, 2M engagements


"Pushups Variations (UPPER MIDDLE & LOWER CHEST) If you elevate your feet placement and perform decline pushups you'll work more of your upper chest fibers. If you elevate your hand placement and peroform incline pushups you'll emphasize the lower chest fibers. If you place your hands on the floor and perform regular pushups you'll work the middle and lower fibers of your chest. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=SOu-3_YyX2c)  2024-12-30T22:15Z 2.6M followers, 1.9M engagements


"Rope Pulling Exercises (KNOW THE DIFFERENCE) If you sit on the floor in front of a cable pulley and use a rope attachment your posture and pulling angle will shift the muscle emphasis: Sit upright or lean slightly forward and pull down this targets the lats and teres major. Lean back and pull toward your lower chest this shifts emphasis to the traps. Lean back internally rotate your arms and pull toward your forehead this targets the rear delts. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=SPNirFrCiqY)  2025-07-26T23:06Z 2.6M followers, 1.5M engagements


"Build COMPLETE Abs Outfit from @dfyne.official Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Build COMPLETE Abs Heres a killer workout that hits your upper abs lower abs and obliques. Each move engages your whole core but emphasizes a specific area: [--] Weighted Sit-Ups Upper abs (2 sets of [--] reps) [--] Mountain Climbers Lower abs (2 sets of [--] reps) [--] Weighted Russian Twists Obliques (2 sets of [--] reps) [--] Hollow Holds Upper & lower abs (hold as long as possible or at least 20s) 💡 This workout will help build and strengthen your abs but for them to really show youll"  
[YouTube Link](https://youtube.com/watch?v=SdIczSwWM6o)  2025-10-10T23:57Z 2.6M followers, 1.1M engagements


"✅ The PERFECT Landmine Row ✅ The PERFECT Landmine Row [--] Use a thumbless grip this shifts more load to your back muscles and less to your forearms. [--] Bend your knees slightly it keeps you balanced and brings the handle closer to your legs giving you stronger pulling leverage. If your legs are straight and the handle is too far forward youll lose stability. [--] Keep your back neutral avoid rounding to protect your spine. [--] Pull to your belly button this maximizes back activation. Pulling higher toward your chest shifts too much work to your biceps. If needed adjust your stance so the handle lines"  
[YouTube Link](https://youtube.com/watch?v=Sr2q7i-i8X0)  2025-08-17T00:57Z 2.6M followers, 3.9M engagements


"Want BIGGER Outer Thighs DO THIS Shop Superhuman BURN pre-workout here: http://dbolc.com/7gFWq (Use code "DELTA" for 15% OFF). Visit https://deltabolic.com for a full training and diet plan. Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Tiktok https://vm.tiktok.com/ZMFMgsebT/ Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx"  
[YouTube Link](https://youtube.com/watch?v=TKlFvjkAUMs)  2022-12-22T22:26Z 2.6M followers, 1.5M engagements


"Want a COMPLETE Set of Abs TRY THIS #shorts Full Workout & Diet Plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Target every abdominal and oblique muscle to build a full set of abs Follow me on: Tiktok: https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Ill answer your"  
[YouTube Link](https://youtube.com/watch?v=TkCoHrR6Y7Q)  2021-03-03T17:56Z 2.6M followers, 29M engagements


"Setup Your Dumbbells LIKE THIS Tips for Setting Up the Dumbbells on the Dumbbell Chest Press ❌ Avoid swinging the dumbbells onto your thighs while seated especially with heavy weights. This can drain your energy and increase the risk of injury. ✅ Instead rest the dumbbells on your lower thighs while standing then sit down with control. ❌ As you lie back to get into position for the dumbbell chest press dont rely solely on your arms. This can also drain your energy and increase the risk of injury. ✅ Use your knees to help guide the dumbbells into the correct position ensuring a safer and more"  
[YouTube Link](https://youtube.com/watch?v=ToXQ2D3Ptq4)  2024-09-07T20:22Z 2.6M followers, 4.5M engagements


"You're Doing Lateral Raises WRONG Here's Why It Hurts ❌ 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 bodythis is known as the scapular plane. This position aligns better"  
[YouTube Link](https://youtube.com/watch?v=U2gMn8GXr2A)  2025-05-04T22:56Z 2.6M followers, 1.7M engagements


"DO THIS on the Lat Pulldown Here's how you can target different parts of your back including the lats and upper back on the lat pulldown machine. If you keep your body relatively upright you'll target more of your latissimus dorsi. If you lean your upper body back and pull with your elbows flared out you'll shift the focus to the upper back. For a Size & Shred Training program visit https://deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads:"  
[YouTube Link](https://youtube.com/watch?v=UKcerOjMcPM)  2024-05-30T22:10Z 2.6M followers, 217.5K engagements


"Smith Machine Squat Variation - Quads vs Glutes Smith Machine Squat Variation Targeting Quads vs Glutes The Smith machine squat activates all the major leg muscles but how you position your feet can shift the focus. Heels elevated: Emphasizes the quads by increasing knee travel forward. Toes elevated: Shifts the load to the glutes by encouraging more hip hinge and posterior chain engagement. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=UOhEq8-6iNk)  2025-06-16T00:05Z 2.6M followers, 2M engagements


"Complete BIGGER Triceps Workout (DO THESE) Try Legion Athletic's Forge and Pulse pre-workout STACK. Use code "DELTA" for 20% off https://bit.ly/3RDrNXP If you want to grow bigger triceps you have to build the lateral head long head and medial head. Let me show you how to train these heads. To target the long head incline bench overhead dumbbell extensions. Unlike the flat bench variation the incline bench version places your triceps in a more stretch position. Shift your body up so that your head extends past the top of the bench. This positioning provides more space for a greater range of"  
[YouTube Link](https://youtube.com/watch?v=UW4AIPSxTCA)  2024-07-03T19:42Z 2.6M followers, 1.3M engagements


"Glute Kickback Variations (KNOW THE DIFFERENCE) If you kick your leg straight back you'll primarily work the gluteus maximus. If you point your toes outward and kick diagonally back at a [--] degree angle you'll work the gluteus medius and maximus. If you point your toes to the side and lift your leg outward you'll primarily work the gluteus medius and minimus. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads:"  
[YouTube Link](https://youtube.com/watch?v=UbOcViik3hk)  2024-12-10T18:38Z 2.6M followers, 1.2M engagements


"✅ Incline Bench Press LIKE THIS Size & Shred Training program 👉🏻 deltabolic.com ✅ Incline Bench Press LIKE THIS 1) Use a full grip thumbs wrapped around the bar (avoid thumbless grip) 2) Lift your chest dont let it cave in 3) Keep wrists neutral dont bend them back 4) Tuck your elbows slightly avoid flaring them out 5) Lower the bar to your mid-to-upper chest not your collarbone Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=Uf2To5LoYBE)  2025-12-21T00:16Z 2.6M followers, 537.1K engagements


"Shoulder Exercise Mistakes You Need to Fix Outfit from @dfyne.official Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Size & Shred Training program 👉🏻 deltabolic.com Shoulder Exercise Mistakes You NEED to Fix ❌ Mistake #1: Locking out your elbows and smashing the dumbbells together on shoulder press Locking out your elbows removes tension from the shoulders and bumping the dumbbells together reduces stabilityespecially risky when lifting heavy. ✅ Fix: Keep a slight bend in your elbows at the top and avoid touching the dumbbells. ❌ Mistake #2: Flaring your elbows"  
[YouTube Link](https://youtube.com/watch?v=V-HhecbJ640)  2026-01-08T02:31Z 2.6M followers, 317K engagements


"Cable Rows: Upper Back vs. Lats Size & Shred Training program 👉🏻 deltabolic.com Cable Rows: Upper Back vs. Lats Pulling the v-handle toward your chest on the cable row causes your elbows to flare out emphasizing the upper back including rear delts and traps. Pulling toward your belly button keeps your elbows tucked placing more tension on the lats. Both variations work the lats rear delts and trapsthe difference lies in the emphasis. Outfit from @dfyne.official. Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=V9-Pcc1wdhk)  2025-10-13T23:26Z 2.6M followers, 929.7K engagements


"✅ DO THESE Build Bigger Triceps ✅ DO THESE Build Bigger Triceps To work more of the triceps long head perform dumbbell overhead triceps extension or dumbbell skull crushers. To emphasize more of the lateral head perform dumbbell kickbacks with a partially pronated grip or close-grip dumbbell press. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=VF5gna0M_YM)  2025-05-18T03:42Z 2.6M followers, 1.3M engagements


"How to Do the PERFECT Machine Chest Press How to Do the PERFECT Machine Chest Press 1) Use a thumbless (false) grip this lets the handle sit at the base of your palm for better leverage and a stronger press. 2) Keep your elbows slightly below shoulder height for a safer more joint-friendly position. 3) Retract your shoulder blades and keep them firmly pressed into the seat throughout the movement. 4) Keep your shoulders down and away from your ears to bias the chest and reduce upper trap involvement. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me"  
[YouTube Link](https://youtube.com/watch?v=VHIlmOPMWWs)  2026-02-05T01:42Z 2.6M followers, 81.2K engagements


"✅ The PERFECT Incline Smith Machine Bench Press ✅ The PERFECT Incline Smith Machine Bench Press [--] Grip Width: Use a grip about [---] shoulder width. [--] Grip Style: I recommend a thumbless grip only on the Smith machine. This lets you position the bar on the base of your palm (your strongest point) and makes it easier to keep your elbows tucked. Avoid thumbless grip on a free-weight bench press its unsafe. Even on the Smith Machine theres still some risk so beginners should start without weights get comfortable with the movement and always set the safety stops. [--] Shoulder Position: Keep shoulders"  
[YouTube Link](https://youtube.com/watch?v=VXaBbUYMfIs)  2025-08-10T23:03Z 2.6M followers, 11.2M engagements


"❌ FIX THESE Lat Pulldown Mistakes Size & Shred Training Program 👉🏻 deltabolic.com ❌ FIX THESE LAT PULLDOWN MISTAKES Mistake #1: Using a grip thats too narrow A narrow grip limits lat activation. Use a slightly wider than shoulder-width grip to maximize lat engagement and pulling strength. Mistake #2: Pointing your elbows back This shifts tension to the traps and rear delts. Instead drive your elbows straight down to target the lats. Mistake #3: Rolling your shoulders forward This reduces lat involvement. Keep your chest up and roll your shoulders back as you pull down. Mistake #4: Pulling"  
[YouTube Link](https://youtube.com/watch?v=Vc1O9opYR8M)  2025-09-13T22:53Z 2.6M followers, 1.5M engagements


"✅ Build BIGGER Bicep Peaks Size & Shred Training program 👉🏻 deltabolic.com ✅ Build BIGGER Bicep Peaks Want to grow bigger biceps peaks The key to building an impressive peak is the long head of the biceps. Let me show you top four exercises to target the long head. First the incline dumbbell curl on the preacher curl bench. Sit on a preacher curl bench and slide your butt forward forming a [--] degree angle. Rest your triceps on the pad. The arm support provides greater stability allowing for better focus on the biceps. Second the dumbbell preacher curl using a partially neutral grip to shift"  
[YouTube Link](https://youtube.com/watch?v=W3dEbUba9Ck)  2025-10-19T18:40Z 2.6M followers, 542.3K engagements


"Do THIS Instead to Isolate The Biceps Here's why I doing standing dumbbell curls alternating between arms can offer superior isolation for the biceps compared to the bilateral approach when curling both dumbbells simultaneously. People often extend their arms slightly outward from the sides of their bodies to prevent the dumbbells from contacting their legs unintentionally engaging the lateral deltoids. Alternatively they may position their arms in front of their bodies unintentionally placing tension on the front deltoids. The alternating dumbbell curl eliminates the engagement of the front"  
[YouTube Link](https://youtube.com/watch?v=WBgdW1W0oS0)  2024-05-12T21:33Z 2.6M followers, 3.8M engagements


"Bigger Biceps Workout (Dumbbells Only) Bigger Biceps Workout (Dumbbells Only) To hit more of the inner biceps (short head) grab two dumbbells rotate your palms outward and do lateral curls with a strong supination at the top. For the outer biceps (long head) lean slightly to one side and perform single-arm drag curls. And to grow the brachialis and brachioradialis do cross-body hammer curls bringing the dumbbell across your torso like this. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=WC_Nk_ybUBE)  2025-06-20T21:58Z 2.6M followers, 3.6M engagements


"✅ DO THESE to Build a BIGGER Chest ✅ DO THIS to Build a BIGGER Chest Target all areas of your chest by selecting [--] exercise per region (upper middle and lower). Do [--] sets of [---] reps. 🔼 Upper Chest (Clavicular Fibers) Incline Barbell Bench Press Incline Dumbbell Press Low-to-High Cable Flyes ➡ Middle Chest (Sternal Fibers) Flat Barbell Bench Press Flat Dumbbell Press Cable Flyes (with slight forward lean) 🔽 Lower Chest (Costal Fibers) Decline Barbell Bench Press Decline Dumbbell Press High-to-Low Cable Flyes Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com"  
[YouTube Link](https://youtube.com/watch?v=WSLsdH2G0lY)  2025-06-30T22:22Z 2.6M followers, 1.7M engagements


"FIX Your Dumbbell Bench Press (DO THIS INSTEAD) [--] Dumbbell Bench Press Form Tips [--]. Stop rolling your shoulders forward. Keep them retracted to ensure better chest activation and protect your shoulder joints. [--]. Maintain a slight arch in your lower back. This improves chest engagement enhances lift strength and safeguards your shoulders. [--]. Avoid flaring your elbows at [--] degrees. This can stress your shoulders. Instead aim for a 45-70 degree angle to avoid shoulder injury. [--]. Keep your elbows below shoulder level. From a side view ensure your elbows are slightly lower than your shoulders to"  
[YouTube Link](https://youtube.com/watch?v=WbCEvFA0NJs)  2024-09-17T17:35Z 2.6M followers, 3.8M engagements


"Triceps Pushdown Mistake (FIX THIS) Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official- Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Stop raising your shoulders and lowering them like this on the triceps push down. When you raise your shoulders your upper traps actively contract and when you lower your shoulders as you push the rope down you are using momentum which reduces tension on the triceps. To fix this keep your shoulders down at all times to maximize tension on the triceps. Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=WbfNbXBc8FA)  2026-01-10T01:59Z 2.6M followers, 149.4K engagements


"Cable Rope Pull Variations (KNOW THE DIFFERENCE) If you hold the rope like this and pull towards your forehead you'll target the lateral and rear delts. If you hold the rope like this and pull towards your shoulders you'll target the rear delts and traps. If you pull towards your waist you'll target the latissimus dorsi. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic bodybuilding mens"  
[YouTube Link](https://youtube.com/watch?v=WcXfHh28KGU)  2024-10-20T15:00Z 2.6M followers, 3.7M engagements


"The PERFECT Dumbbell Row The PERFECT Dumbbell Row Bench Setup Use a bench with a slight incline and rest your non-working hand on the raised edge. Placing your hand on a flat bench is too low in my opinion. A raised position allows you to angle your torso at about [--] degrees from horizontal giving you better leverage and a stronger pull. Grip I recommend a thumbless grip to minimize arm involvement and better isolate your back muscles. Shoulder Position Keep your shoulders depressed to maximize lat activation and involve less trap engagement. Elbow Position Keep your elbows tucked if you want"  
[YouTube Link](https://youtube.com/watch?v=WkFX6_GxAs8)  2025-02-13T01:06Z 2.6M followers, 5M engagements


"Romanian vs Stiff-Leg Deadlift (KNOW THE DIFFERENCE) The main difference between a Romanian deadlift and a stiff-leg deadlift is the degree of knee bend. The Romanian deadlift allows for more knee bend creating a smaller angle between the hamstrings and calves at the bottom of the movement while also emphasizing a greater hip hinge with the butt pushing further back. In contrast the stiff-leg deadlift involves minimal knee bend resulting in a larger angle between the hamstrings and calves with the hips staying more forward. Both exercises target the glutes hamstrings and lower back but the"  
[YouTube Link](https://youtube.com/watch?v=Wou9zVQrAfs)  2025-02-25T00:34Z 2.6M followers, 3.6M engagements


"Hyper Extension Variations (KNOW THE DIFFERENCE) If you keep your back straight you'll target the lower back on the hyperextension. If you curl your upper back like this and point your toes outward you'll target the gluteal muscles. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic bodybuilding mens physique fitspo fitness body building building muscle muscle physique bikini competitor men's"  
[YouTube Link](https://youtube.com/watch?v=Wpreb69h2fE)  2024-10-28T20:20Z 2.6M followers, 1.7M engagements


"Do These to Build BIGGER Well-Rounded Shoulders Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official- Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Do THESE to Build Bigger Well-Rounded Shoulders 💪 [--] Smith Machine Shoulder Press emphasizes the front & side delts [--] Bench-Supported Dumbbell Lateral Raise isolates the side delts [--] Kneeling Face Pull (Two D-Handles) targets the rear delts [--] sets [--] reps each Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=X10cv3PqbuI)  2025-12-27T00:02Z 2.6M followers, 280.6K engagements


"DB Leg Exercise Variations - KNOW THE DIFFERENCE 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 Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=X6wzkNs0YiI)  2025-05-12T00:59Z 2.6M followers, 11.6M engagements


"COMPLETE Abs Workout (🎯 TARGET THEM ALL) For the FULL WORKOUT and DIET plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF Heres a complete abs workout to target the upper and lower abs as well as obliques. This is a circuit with no rest between exercises. Leg lift with hip raise 20s In"  
[YouTube Link](https://youtube.com/watch?v=XBIUC2wvyKM)  2021-05-25T01:12Z 2.6M followers, 5.7M engagements


"Chest Fly Machine Variations (KNOW THE DIFFERENCE) If you lean your torso forward you'll target the upper region of your chest. If you lean your torso back you'll target the lower region of your chest. And if you keep your torso upright you'll target the overall chest. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic bodybuilding mens physique fitspo fitness body building building muscle"  
[YouTube Link](https://youtube.com/watch?v=XFnxc7gOIh8)  2024-10-24T23:57Z 2.6M followers, 1.6M engagements


"❌ Tricep Kickback Mistake (STOP DOING THIS) For the FULL WORKOUT and DIET plan: https://seriousshred.com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Lifting Straps (My favorite): http://dbolc.com/CfFgF ❌ Stop moving your upper arm during tricep kickbacks causing back and shoulders to get involved. ✅ Instead keep the upper arm still to keep the workload on just the"  
[YouTube Link](https://youtube.com/watch?v=XJV627mCN3s)  2021-05-27T13:28Z 2.6M followers, 785K engagements


"Dumbbell Workout for BIGGER Shoulders Size & Shred Training program 👉🏻 deltabolic.com Dumbbell Workout for BIGGER Shoulders Neutral-Grip Shoulder Press targets the front delts Standard Shoulder Press (pronated) hits the front + side delts Front Raise isolates the front delts Lateral Raise focuses on the side delts Bent-Over Lateral Raise targets the rear delts Shrugs build the upper traps Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=XKTnp27C-Jc)  2025-11-24T02:28Z 2.6M followers, 810.4K engagements


"❌ Dumbbell Fly Mistake (STOP DOING THIS) Full Workout & Diet Plan: https://seriousshred.com A dumbbell flye mistake is rolling your shoulders forward which puts a lot of the tension on the shoulders instead of the chest. Instead keep your shoulders rolled back to maximize chest activation. Support me on PATREON: https://www.patreon.com/deltabolic Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel"  
[YouTube Link](https://youtube.com/watch?v=XRajDdka4BU)  2022-03-18T20:56Z 2.6M followers, 2.9M engagements


"✅ Bench Press LIKE THIS Size & Shred Training Program 👉🏻 deltabolic.com ✅ How to Perform the PERFECT Bench Press [--]. Grip the Bar Correctly Place the bar on the base of your palm. Angle your hand slightly so the bar sits deep in your palm not your fingers. [--]. Tuck Your Elbows After gripping consciously tuck your elbows in so your forearms stay vertical. [--]. Keep Wrists Neutral Avoid letting your wrists bend back excessively. [--]. Set Your Feet Place your feet slightly behind your knees. [--]. Drive Through Your Heels Plant your heels firmly into the ground for stability and leg drive. [--]. Engage"  
[YouTube Link](https://youtube.com/watch?v=XjrsqShr-Ic)  2025-09-11T00:53Z 2.6M followers, 4.2M engagements


"FIX Your Straight Arm Pulldown Size & Shred Training program 👉🏻 deltabolic.com FIX Your Straight-Arm Pulldown 1) Use a slightly wider-than-shoulder-width grip avoid going too narrow 2) Go thumbless to reduce forearm takeover and keep the tension on the lats 3) Add a slight forward lean for better leverage and a stronger lat stretch 4) Protract your shoulders let the shoulders round forward slightly instead of puffing the chest to maximize lat engagement Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=YINo3Z-vXAk)  2025-12-27T23:42Z 2.6M followers, 277.5K engagements


"Smith Machine Leg Exercise Variations Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official- Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Smith Machine Leg Exercise Variations All Smith machine squat variations work the upper-leg muscles to some degree but foot placement can shift the emphasis toward specific muscles. Feet slightly in front (vertical shins at the bottom) greater glute emphasis Wide stance emphasizes the adductors and glutes Narrow stance increases quad activation Hip-width stance targets the quads and glutes more evenly"  
[YouTube Link](https://youtube.com/watch?v=YPguyDLYD28)  2026-01-04T01:42Z 2.6M followers, 491.5K engagements


"STOP Doing Ab Crunches Like THIS ❌ STOP DOING ab crunches like THIS Full Workout & Diet Plan: https://seriousshred.com Support me on PATREON: https://www.patreon.com/deltabolic Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Sign up for TikTok https://vm.tiktok.com/ZML1TTHYb/ Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Ill"  
[YouTube Link](https://youtube.com/watch?v=ZKw4t23ERuw)  2022-04-10T22:11Z 2.6M followers, 2.4M engagements


"Cable Chest Fly Angles: Know the Difference Size & Shred Training program 👉🏻 deltabolic.com Cable Chest Fly Angles: Know the Difference Set the cables low and perform low-to-high flyes to target the upper chest and front delts. Set the cables high and lean forward about [--] to emphasize the middle chest. Keep the cables high and stand upright to shift the focus to the lower chest. Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=ZVwgKeqrYeA)  2025-08-18T23:31Z 2.6M followers, 2.1M engagements


"Dumbbells ONLY Chest Exercises (DO THESE) Size & Shred Training program 👉🏻 deltabolic.com Dumbbells-Only Chest Exercises (DO THESE) Flat Dumbbell Bench Press (elbows [----] flared) Emphasizes slightly more mid-to-lower fibers of the chest with high overall pec activation. Flat Dumbbell Bench Press (elbows tucked) Shifts more load to the triceps and reduces chest emphasis. Reverse-Grip Dumbbell Bench Press Biases the upper chest Dumbbell Pullover Targets the chest and lats with chest involvement increasing when you keep a slight elbow bend and focus on pulling with the pecs. Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=_7iVqpJUt6w)  2026-01-18T00:11Z 2.6M followers, 640K engagements


"Build 3D Shoulders (Hit Every Head) Im officially part of Team @dfyne.official 🔥 Check out their awesome gym wear selection at https://dfyne.comsca_ref=9775890.oU7ZIzut40 and use code DELTA for 10% off Size & Shred Training program 👉🏻 deltabolic.com Build 3D Shoulders (Hit Every Head) Rope Front Raise Front Delts Rope Upright Row Side Delts Kneeling Face Pull Rear Delts Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=_Akq1z8i3fM)  2025-10-09T01:27Z 2.6M followers, 2.8M engagements


"Perfect Bench Press Form (DO THIS) Follow these [--] form tips for the perfect bench press. [--]. Proper Eye Positioning: Position your eyes directly underneath the bar when it's racked. This helps ensure a safe lift-off. [--]. Back Position: Move from a flat back to an arched back. This helps engage your chest muscles more effectively and provides better stability. [--]. Wrist Position: Keep your wrists relatively neutral. Make sure the bar rests on the base of your hand close to your wrist. [--]. Shoulder Positioning: Roll your shoulders back and down. This helps protect your shoulder joints and maximizes"  
[YouTube Link](https://youtube.com/watch?v=_FkbD0FhgVE)  2024-07-31T20:36Z 2.6M followers, 59.9M engagements


"Bench Angle & Muscles Worked (KNOW THE DIFFERENCE) When performing a flat dumbbell bench press you primarily target the entire chest with some activation in the shoulders. As you incline the bench to around [--] degrees the upper chest becomes more engaged and shoulder involvement increases. At [--] degrees shoulder activation intensifies while chest engagement begins to decrease. By the time you reach a 70-degree incline the focus shifts mainly to the shoulders with minimal chest involvement. Size & Shred Training program deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=_TgzORKssAs)  2024-09-21T22:56Z 2.6M followers, 4M engagements


"Dumbbell Bicep Curl Variations (KNOW THE DIFFERENCE) If you use a supinated grip to perform bicep curls you'll primarily work your biceps. If you use a neutral grip you'll shift the emphasis to the brachialis and brachioradialis; you'll still be working your biceps but to a lesser extent. If you use a pronated grip you'll shift even more workload to the brachioradialis and even less workload to the biceps. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook:"  
[YouTube Link](https://youtube.com/watch?v=_aoad2yuP5w)  2024-12-01T21:44Z 2.6M followers, 7.3M engagements


"Leg Curl Form Tips (DO THIS) Leg Curl Form Tips 1) Adjust the Roller Pad: Position the pad just above your heels resting on your Achilles tendon (between your heel and calf). Avoid placing it on your calves as this reduces your range of motion. 2) Set the Lever: Start with your legs fully extended in the highest position you can comfortably manage. This setup ensures you maximize the range of motion. 3) Optimize the Seat Position: Sit upright (or lean slightly forward to place your hamstrings in a more stretched position). Avoid leaning backward as this shortens the hamstring muscles (not"  
[YouTube Link](https://youtube.com/watch?v=_lgE0gPvbik)  2024-11-22T23:17Z 2.6M followers, 1.3M engagements


"✅ The PERFECT Front Squat Size & Shred Training Program 👉🏻 deltabolic.com ✅ The PERFECT Front Squat 1) Grip the bar just outside shoulder width 2) Rest it securely across your front delts 3) Bend your wrists back with the thumbs loose and let the bar sit mainly on your middle three fingers 4) Maintain a neutral spine (avoid rounding) 5) Lift your elbows so your upper arms are parallel or slightly above your shoulders creating a solid shelf 6) Drive up without letting your knees cave push them slightly outward Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=_qv0m3tPd3s)  2025-08-20T22:23Z 2.6M followers, 1M engagements


"Gym Skincident😱 Whats your worst gym skincident 👇 @cerave #ceravepartner #moisturizelikeaderm #skincident"  
[YouTube Link](https://youtube.com/watch?v=_vWhez_9EhQ)  2026-01-30T18:15Z 2.6M followers, 37.3K engagements


"❌ Decline Bench Press Mistake (AVOID THIS) ❌ Avoid doing THIS to prevent shoulder injury ✅ Move the bar in a curved path down to your lower chest for greater chest activation For a training plan with form tips visit deltabolic.com Ill answer your questions or coach you 1:1 here: https://stan.store/deltabolic Business Inquiries: deltabolic@gmail.com Sign-Up for Tiktok https://vm.tiktok.com/ZMFMgsebT/ Sign-Up for Amazon Price Free 30-Day Trial: https://amzn.to/33kpB19 Try Audible Plus Free for [--] Days: https://amzn.to/3tfRW3A Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup"  
[YouTube Link](https://youtube.com/watch?v=a-UFQE4oxWY)  2022-10-18T19:23Z 2.6M followers, 1.7M engagements


"Calf Raise Variations (KNOW THE DIFFERENCE) If you point your toes outwards you'll work more of your inner calves. If you point your toes inwards you'll work more of your outer calves. If you point your toes forward you'll work the inner and outer calves evenly. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic Threads: https://threads.net/deltabolic bodybuilding mens physique fitspo fitness body building building muscle muscle"  
[YouTube Link](https://youtube.com/watch?v=a-x_NR-ibos)  2024-11-15T01:31Z 2.6M followers, 2.5M engagements


"Fix Your Pull-Ups Outfit from @dfyne.official. Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 Size & Shred Training program 👉🏻 deltabolic.com Fix Your Pull-Ups 👇 [--] Grip width matters Avoid going too narrow or extra wide. For optimal pull-up strength use a shoulder-width or slightly wider grip. [--] Control your legs Dont let your legs dangle loosely this creates energy leaks. Keep your legs together. [--] Minimize swinging Excessive swing wastes strength. Find a stable position where your body stays controlled. One simple cue: point your legs slightly forward. [--] Lead"  
[YouTube Link](https://youtube.com/watch?v=a7_k1upEPjc)  2026-01-20T02:00Z 2.6M followers, 265.1K engagements


"✅ The PERFECT Pec Dec Fly ✅ The PERFECT Pec Deck Fly [--] Neutral Grip Hold the handles with a neutral wrist. Avoid bending or flexing your wrists to keep tension on your chest not your joints. [--] Slight Arm Bend Start the movement with a slight bend in your arms. Avoid initiating with your arms straight. [--] Elbow Position Keep your elbows slightly above your wrists. Dont let them drop too low or youll shift tension off the chest. [--] Chest Proud Shoulders Back Stick your chest out and retract your shoulder blades. Avoid rounding your shoulders forward or letting your chest cave in. [--] Squeeze and"  
[YouTube Link](https://youtube.com/watch?v=a9vQ_hwIksU)  2025-07-08T00:22Z 2.6M followers, 2.9M engagements


"Rope Pulling Exercises - Know the Difference Size & Shred Training program 👉🏻 deltabolic.com Rope Pulling Exercises - Know the Difference Supinated grip (thumbs facing yourself) pulling toward your forehead primarily targets the rear delts. Pronated grip (thumbs facing the machine) pulling toward your shoulders or upper chest targets the rear delts and traps. Pronated grip pulling toward the waist shifts emphasis to the lats. Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG: https://Instagram.com/deltabolic Facebook: https://facebook.com/deltabolic"  
[YouTube Link](https://youtube.com/watch?v=aMZF_FM0nyE)  2026-01-12T21:55Z 2.6M followers, 934.3K engagements


"❌ FIX THESE Bicep Curl Mistakes ❌ FIX THESE Bicep Curl Mistakes Mistake #1: Curling your wrists This shifts unnecessary tension to your forearms. ✅ Fix: Keep your wrists neutral throughout the movement. Mistake #2: Elbows drifting forward Some movement is natural but too much reduces tension on the biceps and involves the front delts more than necessary. ✅ Fix: Keep your elbows pinned to your sides. Mistake #3: Hunching your shoulders This creates unwanted tension in your traps. ✅ Fix: Keep your shoulders down throughout the movement. Mistake #4: Elbows flaring out This places unnecessary"  
[YouTube Link](https://youtube.com/watch?v=aNGJGcS4YMI)  2025-04-30T22:52Z 2.6M followers, 2M engagements


"Abs Exercise Variations (KNOW THE DIFFERENCE) The upper abs lower abs and obliques are engaged in all the following exercises; however each movement targets specific areas more intensely. Exercise 1: Decline Leg Raise with Hip Lift (Emphasizes the Lower Abs) How to Perform: 1) Lie flat on a decline bench with your feet secured under the padded support. 2) Slowly lift your legs upward keeping a slight bend in your knees until they are perpendicular to your torso. 3) Once your legs are raised press your lower back into the bench and lift your hips slightly off the surface. 4) Use your lower abs"  
[YouTube Link](https://youtube.com/watch?v=aP4HfrLkOLU)  2025-01-13T02:04Z 2.6M followers, 534.7K engagements


"DO THESE to build a COMPLETE set of ABS & OBLIQUES No Equipment Ab Exercises 1) Crunches (upper abs) 2) Leg Raise with Hip Lift (lower abs) 3) Double Crunch (upper and lower abs) 4) Bicycle Crunch (obliques + upper and lower abs) These exercises are great for building bigger more defined abs. However to make your abs visible youll need to reduce the layer of fat covering them. This typically requires lowering your overall body fat percentage to around 15% for men and 19% for women. Size & Shred Training program 👉🏻 deltabolic.com Inquiries: deltabolic@gmail.com Follow me on: Tiktok"  
[YouTube Link](https://youtube.com/watch?v=acj52MXBaeo)  2024-11-18T00:28Z 2.6M followers, 8.6M engagements


"Dumbbell Chest Exercise Variations (KNOW THE DIFFERENCE) If you flare your elbows out to about 60-70 degrees from your body while lying on a flat bench youll place more emphasis on the middle fibers of your chest. If you keep your elbows tucked you'll shift more of the workload to your triceps reducing the focus on your chest. If you use an underhand grip you will target more of the upper portion of your chest. If you hold one dumbbell with both hands and lower it above your head while keeping your elbows slightly bent and fixed youll engage both your chest and lats. Size & Shred Training"  
[YouTube Link](https://youtube.com/watch?v=aponH0bHqtg)  2025-01-04T02:33Z 2.6M followers, 1.9M engagements


"✅ The PERFECT Lat Pulldown (DO THIS) Perfect Your Lat Pulldown Form with These Key Tips: [--] Secure Your Position Adjust the thigh pad so it rests firmly on your thighs for optimal stability and leverage. [--] Go Thumbless Using a thumbless grip reduces forearm involvement allowing your lats to do more of the work. [--] Grip Matters A grip around 1.5x shoulder width helps maximize lat engagement and pulling power. [--] Maintain a Neutral Spine Keep your back straight to prevent unnecessary strain. [--] Elbow Positioning Angle your elbows slightly inward rather than flaring them directly to the sides for"  
[YouTube Link](https://youtube.com/watch?v=bNmvKpJSWKM)  2025-02-03T00:33Z 2.6M followers, 7.4M engagements


"✅ The PERFECT Overhead DB Tricep Extension ✅ The PERFECT Overhead Dumbbell Triceps Extension [--] Adjust Your Seat Position Slide your butt slightly forward on the shoulder press seat so your torso leans back. This sets you up for better arm positioning in the next step. [--] Angle Your Upper Arms Slightly Back Instead of keeping them completely vertical let your upper arms tilt slightly backward. This adjustment keeps constant tension on your triceps and increases the effective range of motion allowing you to lower the dumbbell further. [--] Tuck Your Elbows Keep your elbows close to your head rather"  
[YouTube Link](https://youtube.com/watch?v=b_r_LW4HEcM)  2025-03-10T00:01Z 2.6M followers, 7.6M engagements


"Dumbbell Leg Exercise Variations - KNOW THE DIFFERENCE Dumbbell Leg Exercise Variations - KNOW THE DIFFERENCE If you hold a dumbbell vertically close to your chest and perform goblet squats with an upright torso you'll primarily work the quadriceps. If you hold a single dumbbell with two arms and perform squats with a slight forward lean you'll work more of the glutes. If you take a wider stance you'll work more of the inner thigh. If you grab two dumbbells and perform stiff leg deadlifts you'll work the hamstrings. Size & Shred Training program 👉🏻 deltabolic.com Inquiries:"  
[YouTube Link](https://youtube.com/watch?v=bsKHsMchoSc)  2025-04-08T23:36Z 2.6M followers, 8.5M engagements


"Complete Triceps Workout (DO THESE) Need a training and diet plan to put on MUSCLE MASS Visit https://deltabolic.com DO THESE to build BIGGER triceps Close Grip Pin Press - [--] x [--] Incline Dumbbell Overhead Extension - [--] x [--] Seated Overhead Cable Extension - [--] x [--] Close Neutral Grip Pushups - [--] x AMREPS Best Lifting Straps: http://dbolc.com/CfFgF Heavy Duty Workout Resistance Bands: http://dbolc.com/fI76A Pullup Resistance Bands: http://dbolc.com/cLfBx Abs Wheel Roller: http://dbolc.com/iIPnZ Business Inquiries: deltabolic@gmail.com Follow me on: Tiktok https://tiktok.com/@deltabolic IG:"  
[YouTube Link](https://youtube.com/watch?v=c6LJC4Z_eO4)  2023-09-27T20:34Z 2.6M followers, 1.3M engagements


"Bench Dip Mistakes (FIX THESE) Bench Dip Form Tips 1) Hand Placement: Grip the edge of the bench with your fingers curled around it rather than placing your hands flat on top. This improves stability and reduces wrist strain. 2) Width of Hands: Keep your hands shoulder-width apart. Placing them too wide shifts tension from the triceps to other muscles reducing effectiveness. 3) Body Distance from Bench: Avoid drifting too far away from the bench as it takes tension off the triceps making the exercise less effective. 4) Elbow Position: Keep your elbows tucked in throughout the movement. This"  
[YouTube Link](https://youtube.com/watch?v=cFK5G2Exwwo)  2024-10-31T23:42Z 2.6M followers, 17.8M engagements


"✅ Do THESE to Build BIGGER Forearms Size & Shred Training program 👉🏻 deltabolic.com Outfit from @dfyne.official. Use code DELTA for 10% off at https://dfyne.comsca_ref=9775890.oU7ZIzut40 ✅ Do THESE to Build BIGER Forearms Wrist Curls (Supinated Grip) Targets the inner forearms (wrist flexors) Wrist Extensions (Pronated Grip) Targets the outer forearms (wrist extensors) Concentration Curls (Semi-Pronated / Neutral Grip) Emphasizes the brachioradialis Disc-Grip Dumbbell Radial Deviation Targets the radial-side forearm muscles Shift-Grip Dumbbell Ulnar Deviation Targets the ulnar-side forearm"  
[YouTube Link](https://youtube.com/watch?v=cLnjWmBq4JA)  2026-01-17T01:02Z 2.6M followers, 617.8K engagements


"✅Do Facepulls LIKE THIS to Target the Rear Delts The conventional standing facepull is excellent for targeting the rear delts but standing can limit how much weight you can handle since the cable might pull you forward and compromise your balance. To improve this try kneeling with a slight lean backthis increases your stability and control. For even greater stability sit on the floor and brace one leg against the pole. This setup prevents the cables from pulling you forward allowing you to lift heavier weights. Size & Shred Training program https://deltabolic.com @legionsupps Supplements"  
[YouTube Link](https://youtube.com/watch?v=cXn9j-Uah7k)  2024-09-09T23:45Z 2.6M followers, 825.8K engagements

Limited data mode. Full metrics available with subscription: lunarcrush.com/pricing