💪 The Smith Machine Reverse Grip Bent Over Row is a powerful compound exercise that targets the lower lats, mid-back, and biceps. 💪

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🔥 Dumbbell bent over raises (also known as bent-over lateral raises or rear delt flys) are excellent for targeting the rear deltoids and upper back muscles, including the rhomboids and traps. 🔥

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⏬ Straight Bar Cable Pulldown ⏬

The standing straight bar cable pulldown is a great exercise for targeting the lats, triceps, and upper back, while also engaging the core and stabilizers more than the seated version.

👉 Choose the Right Weight

👉 Grip the Bar Properly

👉 Stand with a Stable Stance

👉 Initiate with Your Lats

👉 Controlled Return

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🪽Dumbbell Batwing Rows 🪽

The dumbbell incline batwing row is a great exercise for strengthening the upper back, improving posture, and enhancing scapular retraction.

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👉 Dumbbell 90 Degree Lateral Raises 💪

👉 The 90-degree lateral raise, also known as the rear delt raise, primarily targets the rear deltoids, upper back, and shoulder stabilizers.

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💪 Seated Dumbbell Rear Delt Raises 💪

✅ This exercise isolates the rear deltoids, helping to improve strength and definition in this often-underdeveloped part of the shoulder. ✅

👉 Strengthening the rear delts can counteract the effects of forward-shoulder posture caused by too much chest or front-delt work, leading to better overall posture.

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👉 How to do Dumbbell Pendlay Rows 👈

This exercise targets the upper back, lats, and biceps, and it’s important to maintain proper form to avoid injury and maximize effectiveness.

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