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Close Grip Muscle Up

My 1st 📹 on here ill be posting more of my journey and my clients journey

I Hike

I Game

I Spartan Race

#TheFlowComplex #Calisthenics #Fitness #MuscleUp #Core

2025/10/12 Edited to

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A white card overlays a blurry gym background, displaying a '5 Day Workout Split' with exercises for Legs, Push, Pull, Cardio/Abs, and Active Recovery. The card specifies 8-10 reps X 3 sets and includes a 'Swipe' indicator.

A white card on a textured background details 'Monday: Legs' exercises. It lists and describes Hip Thrusts, Romanian Deadlifts (RDLs), Goblet Squat, Quad Raises, and Bulgarian Split Squat, with a peach emoji next to the title.

A white card on a textured background outlines 'Tuesday: Push (Chest, Shoulders, Triceps)' exercises. It lists and describes Dumbbell Chest Press, Close Grip Dumbbell Chest Press, Shoulder Press, Tricep Pushdowns, Skull Crushers, and Shoulder Raises.

✨ Ready to Crush Your Fitness Goals? ✨

Here’s an effective 5-day workout split to keep you strong and energized! 💪 Swipe through each photo for quick how-to’s! Save for later bestie 🍋 8-10 reps X 3 sets Monday: Legs 🍑 • Hip thrusts (glutes, hamstrings) • RDLs (hamstrings, lower back) • Goblet squat (quads, glutes, core)

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A woman in black athletic wear stands in a gym, holding a phone. Text overlay reads "Sculpting Abs and Grow Glutes" and "Nutrition Exercises & myths," indicating the article's focus on fitness and diet.

A list of Glute Maximus Exercises, including Squats and Deadlifts, is presented with checkboxes. Below, a myth about weightlifting making women masculine is debunked, explaining that it enhances feminine curves.

A list of Glute Medius and Minimus Exercises, such as Side-Lying Leg Lifts and Clamshells, is shown. A myth about 'toning' muscles without building bulk is clarified, emphasizing muscle building and fat reduction.

🍑Grow Big Glutes & Well-Defined Abs + Nutrition ℹ️

🍑Glute Maximus Exercises🍑 🍑Squats: Stand with feet shoulder-width apart, lower into a squat by bending your knees and pushing your hips back, then return to standing. Aim for 3-4 sets of 8-12 reps. 🍑Deadlifts: Stand with feet hip-width apart, hinge at your hips to lower the weights towards th

4214 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."

A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.

A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.

Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑

For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat

2727 likes

Workouts-protein- Compound Exercises🍑🍒

✨A general guideline✨ 🫶🏻Glutes, legs, and back: 2-3 times a week with 3-4 exercises for each, 3-4 sets of 8-12 reps. 🫶🏻Arms and shoulders: 2 times a week with 2-3 exercises for each, 3 sets of 8-12 reps. 🫶🏻Core: 2-3 times a week with various exercises (I like to do 5-6), 3 sets of 12-20 re

1449 likes

A woman in a white tank top and grey sweatpants takes a mirror selfie in a gym, with text overlay "Build a SEXY BACK" and sparkling graphics, introducing a back workout routine.

A woman in a grey hoodie and sweatpants performs chest supported rows with dumbbells on an incline bench in a gym, demonstrating the exercise with text "chest supported rows 3 x 8-10".

A woman in a grey hoodie and sweatpants performs close grip pull downs on a lat pulldown machine in a gym, illustrating the exercise with text "Close grip pull down 3 x 10".

Build a SEXY BACK

A staple back workout to build a sexyyyy back ⬇️ Remember, these exercises work only if you train intentionally training with proper intensity, form, tempo, etc… Here’s the workout details for you to screenshot: Chest supported rows: 3 x 8-10 Close grip pull down: 3 x 10 Single a

2398 likes

A woman in athletic wear stands in a gym, showcasing her glutes, with text overlay 'Glutes Glow Up*Guide Go from 🥞 to 🎂 in a matter of months'.

Text outlining the basics of glute training, including compound exercises like squats, deadlifts, and lunges for toning, pumping, and growing glutes.

Text detailing isolation exercises such as hip thrusts, kickbacks, and abductions, and assisted exercises using glute machines, cable machines, and resistance bands.

✨Glow Up Your Glutes✨from 🥞 to 🎂 in a Few Months!🍑

Understanding the Basics Achieving a well-rounded and toned booty requires a comprehensive approach that includes a mix of compound, isolation, and assisted exercises. Incorporating these exercises with proper stretching, nutrition, and understanding the mind-muscle connection will maximize your

474 likes

A woman with a braided ponytail, wearing a black sports bra and grey sweatpants, stands with her back to the camera, flexing her back muscles. Text overlay reads '4 exercises For the hourglass back'.

A woman with a braided ponytail, wearing a black sports bra and grey shorts, performs chin-ups on a pull-up bar in a gym. Text overlay reads '1. Chin-ups'.

A woman with a braided ponytail, wearing a black sports bra and grey shorts, performs barbell rows in a gym, bending forward with a barbell. Text overlay reads '2. Barbell rows'.

4 exercises for the hourglass back

Transform your back game with these four powerhouse exercises! 💪 From chin-ups to barbell rows, face pulls, and close grip pull downs, this routine hits every angle to sculpt a stronger, more defined upper body. Start your session with chin-ups, challenging your upper body strength and enga

111 likes

A woman takes a gym selfie, with text 'My Current Workout Split How I'm Crafting My Dream Body Muscle By Muscle' and a muscle anatomy diagram.

A workout plan detailing Day 1: Glute Max Focus exercises including hip thrusts and lunges, and the start of Day 2: Quad and Hamstring Focus with bike, jump rope, and stretching.

A workout plan detailing the end of Day 2: Quad and Hamstring Focus exercises and Day 3: Middle Stomach Muscles and Pelvic Floor exercises like weighted V-ups and flutter kicks.

How to Target Specific Muscles for your Dream Body

Here’s my Muscle Cheat Sheet Guide: 🍑Glute Muscles🍑 Gluteus maximus Gluteus medius Gluteus minimus 🍑Gluteus Maximus: Squats Deadlifts Hip Thrusts Lunges Bulgarian Split Squats Glute Bridges Romanian Deadlifts Cable Kickbacks Sumo Deadlifts Barbell Hip Thrusts 🍑Gluteus Medi

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A woman in a black sports bra and red shorts performs a lateral raise with a dumbbell. Text overlay reads "My Workout Routine for a Slim Upper Body" and lists "Back, Shoulders, Triceps" as focus areas, with arrows indicating muscle groups.

Text outlines a toning routine focusing on compound movements, including 3 upper back, 2 middle/lower back, 3 triceps, and 2-3 shoulder exercises. It also details a 20-minute HIIT pre-workout and 10 minutes of dynamic stretching, mentioning an ab workout in the description.

This image explains that excess arm fat results from calorie surplus, influenced by genetics and hormones. It emphasizes that spot reduction is a myth and total body fat loss through a calorie deficit (300-500 daily) is crucial for reducing arm fat.

Get a Toned & Slim Upper Body: Workouts + Tips

🍋How to Prevent Arm Fat: Maintain a balanced diet and exercise regularly to prevent fat accumulation. Avoid insulin-spiking snacks and prioritize nutrient-rich foods to support weight management goals. Additionally, prioritize sufficient sleep, as inadequate sleep can hinder weight loss efforts.

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Toned Upper Body Workouts 🔄 Building Muscle Tips✨✨

So, you’ve got upper body goals. And now you’re wondering: Do I want my arms to look tight and toned? Or do I want to build them up and see real muscle definition pop out of my sleeves? Either way, you’re in the right place. This post is going to get super real, super detailed, and super support

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A detailed list of exercises for a 3-day full-body workout plan, including sets and repetitions for Session 1, Session 2, and Session 3.

Illustrations of various dynamic warm-up exercises for abs, back, chest, legs, and shoulders, including standing arm circles, knee hugs, high kicks, and inchworms.

3-day Workout Plan to 🔥Burn🔥 Away Stubborn Fat

Unsure of what to do to prepare for summer? Have little time on your hands for everyday workouts? Here’s a 3-day full-body workout plan tailored for the gym. This routine is meticulously crafted to target every major muscle group during each workout session. Not only will it help you pack on

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Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

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A list of bullet points outlining steps to build a resilient body, including setting realistic goals, creating a well-rounded workout routine, prioritizing a balanced diet, ensuring adequate sleep, staying consistent, listening to the body, focusing on mental well-being, seeking professional guidance, and celebrating small victories.

Text outlining tips for 'Building Muscle at a Comfortable Weight' (progressive resistance, compound exercises, protein-rich diet, adequate sleep) and 'Losing Fat and Building Muscle' (strength training with cardio, calorie deficit, pre/post-workout protein, quality sleep).

How to address different goals🔥🧠💪🍑

✨Building Muscle at a Comfortable Weight✨ 💕Focus on progressive resistance training to challenge your muscles. 💕Incorporate compound exercises like squats and deadlifts. 💕Ensure a protein-rich diet to support muscle growth. 💕Adequate sleep is crucial for recovery and muscle development. ✨L

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Posture Muscle Strengthening Routine

Doing this 2 minute sequence 3 times per day can majorly glow up your health AND how you present yourself. Posture is so important, not only for looking confident, but for lymphatic drainage, organ function, pain management, and skeletal health. I personally have been prioritizing posture exerci

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Workout Routine to get you Summer Body Ready

If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul

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🔥good muscle burn🔥vs bad muscle burn👎🚫

🔥 TRANSFORM YOUR BODY WITH RELOAD! 🔥 ✅ Burn fat & sculpt your physique ✅ Improve mobility & flexibility ✅ Move pain-free & train smarter Don’t wait—this is your chance to build strength, enhance performance, and feel your best! ⚡ Grab RELOAD now & start your transformatio

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An infographic titled "Exercises for Myofascial Release" illustrates various foam roller techniques for different body parts, including neck, quadriceps, upper back, lower back, pelvis, hamstrings, IT band, inner thigh, shoulders, glutes, and calves, with key points on proper breathing and technique.

This image lists detailed instructions for back exercises: Pull-Ups or Assisted Pull-Ups, Bent Over Rows, Lat Pulldowns, and Single-Arm Dumbbell Rows, providing guidance on proper form for each.

Muscle Gain Workout Tips For ✨Tall Girlies✨

✨Eat! Eat! Eat!✨ Tall women, like anyone else aiming to build muscle, should consume an adequate amount of protein. Generally, you want to aim for around 0.8-1 gram of protein per pound of body weight per day to support muscle growth and repair. But besides protein, you need ✨calories✨ to suppor

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The image shows a person's legs and arm holding a dumbbell, with text overlays "Bikini Body WORKOUT & TIPS" and a sun icon, indicating a fitness guide.

A person in a bikini stands in clear blue water, with a text overlay expressing excitement for summer and offering a beach body guide for confidence.

A person on a jet ski is shown from behind, with text overlays advising on protein intake, smart snacking, and avoiding alcohol for a leaner physique.

Tips to Get Beach Body Ready: Slim down for Summer

☀️Protein Power: We all know protein is essential for building muscle, but did you know it also aids in fat loss? Research published in the American Journal of Clinical Nutrition reveals that spreading your protein intake across all meals can optimize weight loss while preserving lean mass. For exa

862 likes

Top Round 🍑 & Toned Body Workouts✨ Dumbbells Only✨

If you're looking to grow your glutes but can’t make it to a gym, I’ve got great news—you can build your dream body literally anywhere! Whether you're in your living room, at your apartment gym, in a dorm room, or even at your local university gym, all you need is a set of dumbbells and res

354 likes

Weightlifting drills to try

If you want to mix it up on your lighter technique days and improve various parts of your snatch, give this snatch drill a try!⁣⁣ ⁣⁣ Clean grip snatch helps to improve:⁣⁣ ✔️Full hip extension⁣⁣ ✔️Close bar path⁣⁣ ✔️Quick turnover⁣⁣ ✔️Strong pull⁣⁣ ✔️Overhead squat mobility⁣⁣ #weightlifti

24 likes

Best Ways to Lose Arm Fat

🦋Focus on Overall Weight Loss🦋 Multiple studies show that spot reduction is ineffective. Instead, try using specific exercises for muscle toning and focus on overall weight loss. 🦋Start Lifting Weights🦋 Resistance training is a type of exercise that involves working against a force to bui

10.4K likes

A woman from behind in a gym, flexing her arm, highlighting her toned back. Text overlays indicate 'Quick & Effective Back Day' for a 'Tone & Lean Hourglass shape'.

A woman demonstrates 'Underhand bent over rows' in two frames, showing the starting and mid-lift positions with a barbell. The exercise details are '4 x 12, 10, 8, failure'.

A woman performs 'Close-grip lat pull downs' in a gym, shown from behind in two frames. One frame shows her pulling the bar down, the other seated. The exercise is '4x10'.

Back workout for an ⌛️figure

Working out your back is crucial for developing strength, improving posture, and preventing injury. One of my main goals in the beginning of my fitness journey was achieving a toned and lean back without looking super wide. This has just been my personal preference. I think for my specific body typ

36 likes

Workout with me

Working out your back is crucial for developing strength, improving posture, and preventing injury. One of my main goals in the beginning of my fitness journey was achieving a toned and lean back without looking super wide. This has just been my personal preference. I think for my specific body typ

50 likes

The image features the title 'HOW TO BUILD YOUR MIND MUSCLE CONNECTION' with a pink brain and a highlighted glute muscle, emphasizing the link between mind and body in fitness.

This image explains the mind-muscle connection for bicep growth, illustrating concentric, eccentric, and isometric contractions with bicep curl examples to achieve increased strength and faster muscle growth.

The image describes 'Mindset Shift' and 'Visualization Techniques' as crucial methods to improve mind-muscle connection, focusing on engaging targeted muscles and mentally picturing muscle work.

Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

1081 likes

This image displays two workout schedules: a beginner 7-day split (push, rest, pull, rest, legs, rest, core/cardio) and an advanced 7-day split (push, pull/core, legs/core, rest, push/pull, cardio/core, legs). It features a woman with a toned physique, highlighting glutes and abs.

This image outlines a 'Push Day Example' workout routine. It includes a 10-minute cardio warm-up, stretching, and exercises like Machine Chest Press, Dumbbell Lateral Raises, Assisted Dips, Machine Reverse Flyes, and Cable Pulldowns, with specified sets and reps.

This image presents a 'Pull Day Example' workout routine. It details a 10-minute cardio warm-up, stretching, and exercises such as Assisted Pull-Ups, Lat Pulldowns, Seated Machine Row, Dumbbell Row, and Face Pull, with sets and reps. A woman is shown from the side.

🍑Workout 101: Splits✨Muscles to work✨Tips

✨Back Exercises Examples✨ ✅Deadlifts ✅Bent-over Rows ✅Lat Pulldowns ✅T-Bar Rows ✅Face Pulls ✅Single-arm Dumbbell Rows ✅Pull-Ups/Chin-Ups ✅Hyperextensions (Back Extensions) ✨Bicep Exercises Examples✨ ✔️Barbell Curl ✔️Dumbbell Curl ✔️Hammer Curl ✔️Concentration Curl ✔️Preacher Curl ✔

3878 likes

Fitness Tuesday 💪🏽 | Chest & Triceps (Dumbbells On

No machines. No shortcuts. No excuses. Just dumbbells… and discipline. 🔥 Today’s Work: Chest • Flat DB Press — 4×8–12 • Incline DB Press — 3×10–12 • DB Chest Fly — 3×10–15 • Floor DB Press — 3×8–10 Triceps • Overhead DB Extension — 3×10–12 • Skull Crushers — 3×10–12 • Close-Grip DB Press —

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Curves in the Right Places: Workout Routine 101 🍑🍑

This is one of my routines that’s designed to maximize muscle growth, strength, and endurance using just four key exercises per muscle group. Each movement focuses on different angles and movement patterns to ensure complete muscle development. All exercises use free weights or machines for optimal

197 likes

Close Grip Pull Down

Back workout #backworkout #gymgirlie

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A person performs a glute exercise on a gym machine, with text overlay "BUILD MUSCLE 101" and a peach emoji, illustrating ways to build muscle.

Text on a black background titled "1. Mechanical Tension: The Foundation of Muscle Growth," explaining how stress from resisting force triggers muscle growth and the importance of progressive overload.

Text on a black background titled "2. Muscle Damage: Microtears That Lead to Growth," describing how intense workouts cause microtears that repair, making muscles stronger, and the role of DOMS.

Scientifically Proven Ways to Build a Bigger Butt💪

The Best Exercises for Each Muscle Group: 5 Moves That Work! Now that we know how muscles grow, let’s put the science into practice. Below is a list of five effective exercises per major muscle group. These are backed by biomechanics and EMG (electromyography) studies showing strong muscle activ

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✨Busy Girl Guide: Toning Upper-Body✨🚫No Bulking⏳💪🔥

If your goal is to develop a toned and defined upper body without adding excessive bulk, you’re in the right place. Here’s my guide that combines targeted workouts with insights into muscle engagement, diet, and overall fitness strategies to help you achieve a lean and sculpted upper body as a

101 likes

A person in black leggings and a white top stands in a gym with spin bikes in the background. Overlay text reads "Grow your Glutes And Tone Your Legs" with a peach emoji and a "Swipe" arrow.

This image outlines a workout schedule with two days glute-focused and one day leg-focused, including cardio and stretching. It lists various stretches for glutes, quads, hamstrings, and back, with a "My Workout" title.

This image details glute exercises: Romanian Deadlifts (RDLs) and Hip Thrusts. It provides instructions on how to perform each exercise, including sets, reps, and the primary muscles targeted.

How to Heavily Target Your Glutes but Not Your Leg

✨More Exercises✨ 🍑Weighted Cable Kickbacks: Attach an ankle strap to a cable machine and secure it around one ankle. Stand facing the machine and kick your leg back against the resistance, focusing on squeezing the glutes at the top of the movement. 🍑Weighted Glute Bridges with Resistance Ban

304 likes

245 lbs close grip bench x6 reps!!!

Lift is going up smoothly Full arms sesh on the YouTube https://youtube.com/@adraticofficial?si=SlWif757ezOAed79 #muscle #fit #fitness #strength #gym

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Can you lose fat & build muscle at the same time?

Yes! You definitely can. BUT the process takes a little more attention to detail than just focusing on one goal. Here’s the TOP 5 THINGS you should focus on if you want to lose fat & build muscle: 1️⃣ Eat 250 calories less than your maintenance calories 2️⃣ Eat a HIGH protein diet (1gram

101 likes

A woman performs a back exercise at a cable machine in a gym, with text overlay 'BACK EXERCISES I never SKIP HOURGLASSES' and an hourglass emoji.

A woman demonstrates underhand rows with a barbell, showing the exercise form. Text indicates 'UNDERHAND ROWS reps: 8-12 sets: 3-4'.

A woman performs cable single arm pulls, focusing on isolating each side. Text shows 'CABLE SINGLE ARM PULLS reps: 10-12 per arm sets: 3-4'.

HOURGLASS BACK EXERCISES I NEVER skip✔️

Back day is one of my favorites, and there are certain exercises I never skip because they hit all the right spots: 1. Underhand Rows- These are a staple for targeting the lower lats and building that strong, wide back. I love how they engage my core, too. 2. Cable Single Arm Pulls - Perf

318 likes

Come Workout With Me

Before working out I sat around 110 while practicing six times a week, as I started this routine I sit at 103 even while I eat fat foods like chipotle and cookies. Percentage wise I was around 20-25% now I’m down to 13-15% for my body Fat! That’s what this has done for me so thought to share Her

132 likes

A woman performs a dumbbell lateral raise, holding a dumbbell in each hand with arms extended to the sides at shoulder height. Text overlays read 'Dumbbell only Arm Workout' and 'Toned & Slim Arms'.

A text-based workout plan titled 'Shoulder Isolation Dumbbell Workout' outlines 5 exercises, including Dumbbell Lateral Raise and Arnold Press, with sets, reps, and rest times for building defined shoulders.

A text-based workout plan titled 'Triceps Isolation Dumbbell Workout' lists 5 exercises, such as Overhead Dumbbell Tricep Extension and Dumbbell Kickbacks, with sets, reps, and rest times for building triceps.

Arm Workout for Sculpted, Toned Arms 💪

Shoulder Isolation Exercises (Deltoids) Your shoulders consist of three main heads: anterior (front), lateral (side), and posterior (rear). These dumbbell moves isolate and strengthen each area for full, rounded shoulders. 1. Dumbbell Lateral Raise Target: Lateral delts How to: * Stand or

66 likes

Not a lot of time? Gym shy?Try this,ONE BAR 6 ways

I don’t always have a lot of time at the gym. And sometimes it’s packed. Meaning I stay in one spot the whole time. 🔙This is also great if you’re new to the gym and maybe don’t know what to do or where to start. Maybe you don’t want to strut right over to the free weights and start winging it.

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Slow Pull-Ups = Serious Strength Gains 💪🔥

One of my favorite strength conditioning moves lately: slow controlled pull-ups. The goal isn’t speed — it’s control. ✔️ Full stretch at the bottom ✔️ Controlled pull to the top ✔️ Slow negative on the way down This builds: 🔥 Back strength 🔥 Grip strength 🔥 Core stability 🔥 Better musc

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My favorite four back exercises

4 Back exercises to get you wider than a Dorito chip 😛 • Rope pullovers - these are essential when warming up the lats. Lead with the elbows and keep them tight/close to the body • Pull Ups - I do mine assisted. Drop the traps, adjust the grip and “break the bar” - drive your elbows to the gr

0 likes

A person in light brown workout attire performs a single-leg exercise with a dumbbell, highlighting the glute area with an arrow. The image features the text "GLUTE GROWTH TIP - muscle failure."

A person in light brown workout attire is shown from behind, holding a dumbbell between their legs. The overlay text advises, "Perform exercises close to muscle failure to increase glute size!"

A person in light brown workout attire is in a squat position, holding a dumbbell. The text explains how to achieve muscle failure by using challenging weight while maintaining proper form.

Glute Growth Tip - muscle failure

How to apply muscle failure when you’re training lower body and aiming to grow your glutes. #lemon8partner #glutegains #glutegrowth #bootybuilding #bootyworkouts #gluteworkout #gluteroutine #workoutathome #homeworkout #musclegrowth

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230lb/104kg close-grip bench 5 reps by 61 yr old🐻

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How consistent are you?

Close-Grip Underhand Rows One of the best movements for building a thick back. Pull the bar toward your lower ribs, keep your chest up, and control the weight on the way down. I’m 68 and still building muscle. Consistency beats age every time. Stay StoneStrong. #StoneStrongOfficial

1 like

Pull-ups⚜️PROS

👍 • target multiple muscle groups • improve grip strength (incase you ever get picked for the next season of Survivor) • makes you look cool #fitnesstips #fit #fitnesslifestyle #gymmotivation #gymworkout

21 likes

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