Pınar Durmaz

This is why your back workouts aren’t giving results 👇

Seated row is not just pulling — your arm angle changes the muscle you target.

✔ Close arms → Lats
✔ 45° angle → Mid-back
✔ Wider angle → Upper back

Same exercise, different angle = completely different results.
Train with intention, not just repetition.

Programs & Coaching:

✔ 4-Week Training Program + Posture Analysis
✔ 4-Week Training Program + Posture Analysis + Weekly Follow-up
✔ 1:1 Online Coaching (Live Sessions) + Posture Analysis + Progress Tracking

DM me for details about coaching & personalized programs. Limited availability.

Not feeling your glutes on the Smith machine? It’s not you… it’s your setup.

These are the 3 movements I use to actually activate my glutes:

• Single-Leg Smith Hip Extension (bench supported)
• Smith Reverse Hyper (bench supported)
• Smith Machine Frog Thrust (core focused)

The difference isn’t the exercise.
It’s your control, stability, and how you drive through your heel.

Most people train glutes.
Very few actually feel them.

If you want to train correctly and get real results:
📩 You can DM me for
• 1:1 personal training
• Online private coaching
• Custom workout programs tailored to you

⚠️ Limited spots available for 1:1 online coaching.

You think you’re training your glutes… but you might not be.

Small form mistakes in deadlifts and lunges shift the load away from your glutes to your legs and lower back.
That’s why you’re not seeing results.

Proper alignment + correct angles + mind-muscle connection = real glute activation.

Save it. Try it. Feel the difference.

📩 DM me for online coaching & personalized workout programs.
(Limited spots available)

Discipline will take you where motivation never will💪🏽



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If you want defined shoulders, don’t skip these 3 cable moves 🔥

1️⃣ Cable Front Raise
• Slight bend in arms
• Lift to eye level
• No swinging
• Control the negative

2️⃣ Cable Rear Delt Pull
• Elbows above wrists
• Pull elbows out
• Squeeze at the top
• Controlled return

3️⃣ Cable Upright Row
• Rope close to body
• Elbows up & out
• Lift to shoulder level

👉 Proper form = real results
👉 Train smart, not random

⸻

💻 ONLINE COACHING & WORKOUT PROGRAMS
• 4-week training + tracking
• 1:1 online sessions (limited spots)

📩 DM me:

Summer is coming.
I’m opening limited spots.

• 1:1 Online Coaching (limited availability)
• 4-Week Training Program

Send me a message or email to get details.

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Bent Over Row – Grip Changes Everything
1. Underhand Grip → Targets lats (elbows close to body)
2. Medium Overhand Grip → Mid-back focus (45° elbows)
3. Wide Overhand Grip → Upper back & rear delts (elbows out)

Small change. Big difference.
Train smarter, not just harder.

Save this for your next back day.