Andrew Kwong

Lat Pulldown Form Tips 1) Use a thumbless grip – While a full grip isn’t 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 isolate and target the lats for maximum muscle activation. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #latpulldown #latpulldowns

✅ Cable Row Form Tips 1) Use a Thumbless Grip: This helps engage more of your back muscles while minimizing forearm involvement, allowing for better muscle activation. 2) Pull Towards Your Belly Button: If your goal is to target the lats, focus on pulling the handle towards your belly button rather than your chest. This ensures more lat engagement and a stronger contraction. 3) Keep Shoulders Down: To isolate the lats effectively, keep your shoulders down throughout the entire movement. Letting them rise turns the exercise into a shrug, shifting tension to the upper traps instead of the lats. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablerows

Follow these 6 form tips for the perfect bench press. 1. Eye Positioning: Position your eyes directly underneath the bar when it’s racked. This helps ensure a safe lift-off. 2. Back Position: Move from a flat back to an arched back. This helps engage your chest muscles more effectively and provides better stability. 3. Wrist Position: Keep your wrists relatively neutral. Make sure the bar rests on the base of your hand, close to your wrist. 4. Shoulder Positioning: Roll your shoulders back and down. This helps protect your shoulder joints and maximizes your chest engagement during the press. 5. Arm Angle: Your arms should be at a 45 to 70-degree angle from your body. This position helps target your chest muscles better and reduces shoulder strain. 6. Bar Path: Instead of a vertical up-and-down bar path, follow a diagonal path. Lower the bar to your lower chest or upper abdomen and press it back up in a slightly curved motion. This ensures a more natural movement and better muscle activation. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #benchpress

FIX THIS Lat Pulldown Mistake! A common lat pulldown mistake is transitioning into a partial triceps pushdown midway through the movement, which shifts tension away from the lats and onto the triceps. This usually happens when you pull the bar too far away from your body or too low past your collarbone, causing your forearms to form about a 135-degree angle relative to the line of pull. This misalignment reduces lat activation and allows the triceps to take over. To keep the focus on your lats, pull the bar toward your collarbone while keeping your forearms aligned with the direction of pull (the cable). Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #latpulldown #latpulldowns

🛑 Dumbell Chest Press Mistake (STOP DOING THIS!) A common but subtle mistake in the dumbbell chest press is rolling the shoulders forward (and letting the chest cave in) as you press the weight up. This shifts tension away from the chest and onto the shoulders. Instead, keep your shoulders pulled back and your chest up throughout the entire movement to maintain maximum chest activation. Size & Shred Training program 👉🏻 deltabolic.com (link in bio)

Outfit from @ayblmen - use code "DELTA" for 10% off. Link in bio. The PERFECT Machine Chest Press 1) Use a Thumbless Grip – A thumbless (suicide) grip lets you position the entire handle at the base of your palm, where you generate the most power. It also makes it easier to tuck in your elbows for better mechanics. On a chest press machine, this grip is safe since the handles are fixed and won’t drop if your grip slips. However, do not use a thumbless grip for barbell or dumbbell presses, where losing control could be dangerous. A full grip isn’t necessarily wrong, but it’s not as optimal. 2) Keep Your Elbows Below Your Shoulders – This prevents unnecessary strain on your shoulder joints and reduces the risk of injury. 3) Keep Your Shoulders Back – Avoid rolling your shoulders forward as you press. Instead, keep them pulled back to ensure your chest is doing the work, not your delts. 4) Keep Your Shoulders Down – Raising your shoulders during the press engages your traps and reduces pressing strength. Focus on keeping them down to maximize chest activation. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #beaybl #aybl #ayblathlete

Low Cable Row Variations (KNOW THE DIFFERENCE!) If you use a narrow underhand grip and perform low-to-high cable rows, pulling toward your belly button, you'll emphasize the middle-to-lower lats. A medium overhand grip, pulling toward your upper stomach, shifts the focus to the upper lats and middle-to-lower traps. Opting for a wide grip targets the upper back, including the rear delts and upper-to-middle traps. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablerow

@ayblmen fits for every session. 💪 1️⃣ Stringer & shorts for the heavy days 2️⃣ Essential tee for a clean, everyday look 3️⃣ Hoodie & joggers when comfort is key Which one’s your pick? Drop your vote in the poll! 👇 If you’re grabbing anything, my code “DELTA” gets you a 10% discount! #beaybl #aybl #ayblathlete

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 Romanian deadlift places more emphasis on the glutes, whereas the stiff-leg deadlift shifts more focus onto the hamstrings. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #romaniandeadlift #deadlift #stifflegdeadlift #sldl #rdl

Outfit from @ayblmen - use code "DELTA" for 10% off 🛑 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. #beaybl #aybl #ayblathlete #cablerow

Single Arm Pulldown Variations (KNOW THE DIFFERENCE!) If you hold the cable handle with a neutral grip, keep your elbow angle fixed and pull the handle across your body, you'll primarily work the rear delts. If you turn to face the cable machine and pull the handle down to your side, you'll primarily work the lats. If you keep your upper arm fixed to your side and pull the handle down, you'll enage the triceps. Size & Shred Training program 👉🏻 deltabolic.com (link in bio)

✅ The PERFECT Cable Bicep Curl 1️⃣ Keep your upper arms fixed in a vertical position. Avoid moving it. 2️⃣ Tuck your elbows in 3️⃣ Maintain a neutral wrist 4️⃣ Keep your shoulders down Try this for better bicep isolation! Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #cablebicepcurl #bicepcurl #bicepcurls