The Protein Corner

Table of Contents + Instructions (Seated Rear Delt Fly) Instructions (Standing Rear Delt Fly) Expert Tips Mike's Take Dumbbell Rear Delt Fly Alternatives 3 Dumbbell Rear Delt Fly Workouts Muscles Worked by the Dumbbell Rear Delt Fly More Shoulder and Rear Delt Exercises Instructions (Seated Rear Delt Fly) While holding a dumbbell in each hand, sit on the edge of a bench and position your feet together on the floor. Bend forward at the hips so that your torso is as close to parallel to the floor as possible and your chest is almost touching your knees. Allow your arms to hang straight down with a slight bend in your elbows. Your palms should be facing each other and the dumbbells should be next to your ankles. Push your shoulders as far forward as they’ll go (think about rounding your shoulders toward the floor—this will feel a little awkward). Keeping your shoulders shifted forward, extend your arms out in an arc toward the ceiling with your palms facing the...

Here are the three best trap exercises you can do: A shrug (machine, cable, dumbbell, or barbell) A row (machine, cable, or dumbbell) A pulldown (lat pulldown, pull-up, or chin-up) Well, more accurately, these are the three best movements for training the traps—a row, a shrug, and a pulldown. You have a lot of flexibility in terms of the exact exercise variations you use, and I’ll share my favorites in this article (some are better than others). Unlike most muscle groups , the traps are composed of three parts shaped like a star in the center of your upper back, and they contract in different and sometimes opposing directions. Their primary functions are to move your scapulae (shoulder blades) up (elevation), down (depression), and back toward your spine (retraction), and to keep them locked in position during heavy pulling exercises like deadlifts and loaded carries. Here’s what scapular retraction looks like: Here’s what scapular depression looks like: ...

Table of Contents + Instructions Expert Tips Mike's Take Dumbbell Shoulder Press Alternatives 3 Dumbbell Shoulder Press Workouts Dumbbell vs. Barbell Shoulder Press Muscles Worked by the Dumbbell Shoulder Press More Shoulder Exercises and Workouts Instructions While sitting on an upright bench, hold a dumbbell in each hand and rest them on your thighs. Nudge the dumbbells with your thighs and hoist them just above your shoulders with your palms facing away from you. Press your mid and upper back against the backrest, push your chest out, and pull your shoulder blades together and down. Press the dumbbells toward the ceiling until your elbows are almost locked, allowing the dumbbells to drift toward each other as your elbows straighten. Keep your mid and upper back pressed into the backrest, and avoid excessively arching your lower back or letting your butt scoot forward on the bench. Reverse the movement and return to the starting position. Expert Tips Imagine...

In 9 months of Legion’s body transformation coaching , Andrea lost 20 pounds, 10% body fat, and gained significant muscle and strength. Andrea had used Ozempic for eight months and lost about 15 pounds. But she did not want to stay on the medicine forever or pay for both the shots and a trainer. However, she was afraid that stopping the medication would make her gain all the weight right back. She wanted to quit the shots, lose her stubborn belly fat, and feel confident in a bikini. With the help of her Legion coach, she was finally able to handle her appetite, train without pain, and completely transform her body without medication. Here are her results: Andrea’s Journey Andrea is a 51-year-old full-time nurse who works long shifts. When she started with Legion, she had just stopped using Ozempic and her hunger went through the roof. She was not confident in her ability to sustain her current weight loss or continue to lose weight without the drug. She...