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The Best Way to Do Lateral Raises for Defined Delts

June 09, 2026

Table of Contents + Instructions Expert Tips Dumbbell Lateral Raise Muscles Worked 3 Dumbbell Lateral Raise Workouts to Train Your Shoulders How to Do the 3 Best Lateral Raise Variations 5 Common Lateral Raise Mistakes and How to Fix Them Dumbbell vs. Cable vs. Machine Lateral Raises Want More Content Like This? Instructions Stand holding a dumbbell in each hand with your arms at your sides and your palms facing your thighs. Lean forward about 10–15 degrees—for most people this will put your chest a few inches in front of your toes. Raise your arms out to the sides and slightly in front of your torso, with a slight bend in your elbows. Keep raising the dumbbells until your upper arms are roughly parallel to the floor. Lower the dumbbells until they’re about 3–6 inches from your sides, then begin the next rep (this keeps tension on your shoulders throughout each rep). Expert Tips Keep your torso as stable as possible. The more your upper body is moving duri...

How Mark Lost 30 Pounds & Dropped 20% Body Fat in 6 Months

June 07, 2026

In 6 months of Legion’s body transformation coaching , Mark lost 30 pounds, 20% body fat, and built eating habits he could actually sustain. In the past, Mark struggled to stay on a diet. He had a hard time fighting off junk food cravings , and eating pizza would often throw him off his goals. He wanted to lose weight and get stronger , but he needed a plan that was easy to stick to so he wouldn’t have to keep starting over. With the help of his Legion coach, Mark found a better way. He learned how to manage his meals without feeling tired or hungry, and he was surprised to find that he finally stopped craving junk food. Here are his results: Mark’s Journey Mark’s main goal was to lose enough body fat to bring his weight back into the 170s. But sticking to his diet long enough to see results was always his biggest challenge. He also worried about gaining too much weight during a bulk and having to cut 30 pounds again in the future. He wanted to learn...

The Best Way to Do the Cable Chest Fly to Grow Your Pecs

June 05, 2026

Instructions Set both pulleys on a dual cable machine to shoulder height and attach a single handle to each. Grab a handle in each hand and stand centrally between the two cable stacks, allowing the cables to pull your arms out to your sides. Take one or two steps forward and get into a staggered stance. Your arms should be extended with a slight bend in the elbow and your elbows should be slightly behind your torso. Lift your chest, pinch your shoulder blades together and down and take a deep breath (this keeps your torso stable throughout each rep). Bring your hands together in a wide arc in front of your chest, keeping that same slight bend in your elbows the whole way. Reverse the movement, letting your arms travel back and out until you feel a deep stretch in your chest. When you’re finished, step back between the cable stacks and release one handle at a time. Table of Contents + Instructions Expert Tips 3 Cable Fly Workouts to Grow Your Chest Can You Us...

Want to Grow Your Back Fast? Try the Single-Arm Lat Pulldown

June 04, 2026

Table of Contents + Overview Instructions Expert Tips My Favorite Grip for the Single-Arm Lat Pulldown What to Do if Your Lat Pulldown Machine Doesn't Let You Do Single-Arm Pulldowns Single-Arm vs. Two-Arm Lat Pulldown: Which Should You Do? How to Add the Single-Arm Lat Pulldown to Your Routine Want More Content Like This? Overview The single-arm lat pulldown is a back exercise performed on a lat pulldown machine. You attach a single handle to the cable, grab it with one hand, and pull it down to the side of your chest before reversing the movement back to the fully stretched starting position. Instructions Attach a single handle to the lat pulldown machine and adjust the thigh pad so it locks your lower body in place when seated. Grab the handle with your right hand while standing, then sit down and let your body weight pull the handle down with you. Nudge your thighs under the pad and plant your feet flat on the floor. Sit slightly behind the cable rather than d...

How to Do the Dumbbell Chest Fly to Grow Your Chest

June 03, 2026

The dumbbell fly is a pec isolation exercise performed lying on a bench. You hold a dumbbell in each hand above your chest, lower them out to your sides in a wide arc, then reverse the movement to bring the weights back together. It’s a staple in bodybuilding chest workouts because it lets you train your pecs even when your shoulders and triceps are tired from pressing. It also trains them through a longer range of motion than most presses, with a deeper stretch on the chest—something research suggests is important for muscle growth. Table of Contents + Dumbbell-Fly Instructions Expert Tips A Dumbbell Chest Fly Workout to Grow Your Pecs Who Should Do the Dumbbell Chest Fly? How to Feel Your Chest When Doing Dumbbell Flyes Why "Squeeze Your Pecs at the Top" Is Bad Advice Dumbbell Chest Fly vs. Other Fly Variations Want More Content Like This? Instructions Sit on the edge of the bench with the dumbbells standing on end on your thigh...

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