Lean Body Kels

Stop sleeping on bench supported face pulls 🚨

Most people skip this movement — but it’s one of the BEST things you can do for your rear delts, rotator cuff health, and fixing those rounded shoulders 💪

✅ No momentum = no cheating
✅ Full rear delt isolation
✅ Protects your shoulders for heavy pressing

Add these to the end of your next push or pull day.

Thank me later 🙌
Save this so you don’t forget to program them in 🔖

If you’re not doing weighted pull-ups, you’re leaving gains on the table 🏋️‍♀️
Here’s why you need to add load to your pull-ups ASAP 👇
🔩 Builds serious back thickness — weighted pull-ups target your lats, rhomboids & teres major like nothing else. More load = more muscle recruitment = more growth.
💪 Increases relative strength — pulling MORE than your bodyweight builds functional, transferable strength that carries over to every upper body pull.
🔥 Breaks plateaus — if bodyweight reps feel easy, progressive overload is the only way to keep the muscle-building stimulus alive.

Standing Cable Rows — Benefits 🔥
Constant tension — Unlike free weights, the cable keeps tension on the muscle through the entire range of motion, including the stretch. That’s more time under tension per rep.
Unilateral or bilateral options — You can row with both hands or one at a time, making it easy to address imbalances between sides.
Core activation — Standing forces your core and glutes to stabilize against the pull, so you’re training more than just your back.
Posture & scapular health — Trains retraction and depression of the shoulder blades, which directly counters forward shoulder posture from sitting/pressing.

All white fit check ☑️🤙🏽