Current File : /var/www/html/diaspora/api_internal/public/topics/cache/1379cd3de347547282efd54b01c4ddcc
a:5:{s:8:"template";s:9093:"<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="utf-8"/>
<meta content="width=device-width, initial-scale=1" name="viewport"/>
<title>{{ keyword }}</title>
<link href="//fonts.googleapis.com/css?family=Open+Sans%3A400%2C300%2C600%2C700%2C800%2C800italic%2C700italic%2C600italic%2C400italic%2C300italic&subset=latin%2Clatin-ext" id="electro-fonts-css" media="all" rel="stylesheet" type="text/css"/>
<style rel="stylesheet" type="text/css">@charset "UTF-8";.has-drop-cap:not(:focus):first-letter{float:left;font-size:8.4em;line-height:.68;font-weight:100;margin:.05em .1em 0 0;text-transform:uppercase;font-style:normal}.wc-block-product-categories__button:not(:disabled):not([aria-disabled=true]):hover{background-color:#fff;color:#191e23;box-shadow:inset 0 0 0 1px #e2e4e7,inset 0 0 0 2px #fff,0 1px 1px rgba(25,30,35,.2)}.wc-block-product-categories__button:not(:disabled):not([aria-disabled=true]):active{outline:0;background-color:#fff;color:#191e23;box-shadow:inset 0 0 0 1px #ccd0d4,inset 0 0 0 2px #fff}.wc-block-product-search .wc-block-product-search__button:not(:disabled):not([aria-disabled=true]):hover{background-color:#fff;color:#191e23;box-shadow:inset 0 0 0 1px #e2e4e7,inset 0 0 0 2px #fff,0 1px 1px rgba(25,30,35,.2)}.wc-block-product-search .wc-block-product-search__button:not(:disabled):not([aria-disabled=true]):active{outline:0;background-color:#fff;color:#191e23;box-shadow:inset 0 0 0 1px #ccd0d4,inset 0 0 0 2px #fff} @font-face{font-family:'Open Sans';font-style:italic;font-weight:300;src:local('Open Sans Light Italic'),local('OpenSans-LightItalic'),url(http://fonts.gstatic.com/s/opensans/v17/memnYaGs126MiZpBA-UFUKWyV9hlIqY.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:italic;font-weight:400;src:local('Open Sans Italic'),local('OpenSans-Italic'),url(http://fonts.gstatic.com/s/opensans/v17/mem6YaGs126MiZpBA-UFUK0Xdcg.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:italic;font-weight:600;src:local('Open Sans SemiBold Italic'),local('OpenSans-SemiBoldItalic'),url(http://fonts.gstatic.com/s/opensans/v17/memnYaGs126MiZpBA-UFUKXGUdhlIqY.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:italic;font-weight:700;src:local('Open Sans Bold Italic'),local('OpenSans-BoldItalic'),url(http://fonts.gstatic.com/s/opensans/v17/memnYaGs126MiZpBA-UFUKWiUNhlIqY.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:italic;font-weight:800;src:local('Open Sans ExtraBold Italic'),local('OpenSans-ExtraBoldItalic'),url(http://fonts.gstatic.com/s/opensans/v17/memnYaGs126MiZpBA-UFUKW-U9hlIqY.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:normal;font-weight:300;src:local('Open Sans Light'),local('OpenSans-Light'),url(http://fonts.gstatic.com/s/opensans/v17/mem5YaGs126MiZpBA-UN_r8OXOhs.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:normal;font-weight:400;src:local('Open Sans Regular'),local('OpenSans-Regular'),url(http://fonts.gstatic.com/s/opensans/v17/mem8YaGs126MiZpBA-UFW50e.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:normal;font-weight:600;src:local('Open Sans SemiBold'),local('OpenSans-SemiBold'),url(http://fonts.gstatic.com/s/opensans/v17/mem5YaGs126MiZpBA-UNirkOXOhs.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:normal;font-weight:700;src:local('Open Sans Bold'),local('OpenSans-Bold'),url(http://fonts.gstatic.com/s/opensans/v17/mem5YaGs126MiZpBA-UN7rgOXOhs.ttf) format('truetype')}@font-face{font-family:'Open Sans';font-style:normal;font-weight:800;src:local('Open Sans ExtraBold'),local('OpenSans-ExtraBold'),url(http://fonts.gstatic.com/s/opensans/v17/mem5YaGs126MiZpBA-UN8rsOXOhs.ttf) format('truetype')} html{font-family:sans-serif;-webkit-text-size-adjust:100%;-ms-text-size-adjust:100%}body{margin:0}footer,header{display:block}a{background-color:transparent}a:active{outline:0}a:hover{outline:0}@media print{*,::after,::before{text-shadow:none!important;-webkit-box-shadow:none!important;box-shadow:none!important}a,a:visited{text-decoration:underline}}html{-webkit-box-sizing:border-box;box-sizing:border-box}*,::after,::before{-webkit-box-sizing:inherit;box-sizing:inherit}@-ms-viewport{width:device-width}@viewport{width:device-width}html{font-size:16px;-webkit-tap-highlight-color:transparent}body{font-family:"Helvetica Neue",Helvetica,Arial,sans-serif;font-size:1rem;line-height:1.5;color:#373a3c;background-color:#fff}[tabindex="-1"]:focus{outline:0!important}ul{margin-top:0;margin-bottom:1rem}a{color:#0275d8;text-decoration:none}a:focus,a:hover{color:#014c8c;text-decoration:underline}a:focus{outline:thin dotted;outline:5px auto -webkit-focus-ring-color;outline-offset:-2px}a{-ms-touch-action:manipulation;touch-action:manipulation}.container{padding-right:.9375rem;padding-left:.9375rem;margin-right:auto;margin-left:auto}.container::after{display:table;clear:both;content:""}@media (min-width:544px){.container{max-width:576px}}@media (min-width:768px){.container{max-width:720px}}@media (min-width:992px){.container{max-width:940px}}@media (min-width:1200px){.container{max-width:1140px}}.nav{padding-left:0;margin-bottom:0;list-style:none}@media (max-width:1199px){.hidden-lg-down{display:none!important}} @media (max-width:568px){.site-header{border-bottom:1px solid #ddd;padding-bottom:0}}.footer-bottom-widgets{background-color:#f8f8f8;padding:4.143em 0 5.714em 0}.copyright-bar{background-color:#eaeaea;padding:.78em 0}.copyright-bar .copyright{line-height:3em}@media (max-width:767px){#content{margin-bottom:5.714em}}@media (max-width:991px){.site-footer{padding-bottom:60px}}.electro-compact .footer-bottom-widgets{padding:4.28em 0 4.44em 0}.electro-compact .copyright-bar{padding:.1em 0}.off-canvas-wrapper{width:100%;overflow-x:hidden;position:relative;backface-visibility:hidden;-webkit-overflow-scrolling:auto}.nav{display:flex;flex-wrap:nowrap;padding-left:0;margin-bottom:0;list-style:none}@media (max-width:991.98px){.footer-v2{padding-bottom:0}}body:not(.electro-v1) .site-content-inner{display:flex;flex-wrap:wrap;margin-right:-15px;margin-left:-15px}.site-content{margin-bottom:2.857em}.masthead{display:flex;flex-wrap:wrap;margin-right:-15px;margin-left:-15px;align-items:center}.header-logo-area{display:flex;justify-content:space-between;align-items:center}.masthead .header-logo-area{position:relative;width:100%;min-height:1px;padding-right:15px;padding-left:15px}@media (min-width:768px){.masthead .header-logo-area{flex:0 0 25%;max-width:25%}}.masthead .header-logo-area{min-width:300px;max-width:300px}.desktop-footer .footer-bottom-widgets{width:100vw;position:relative;margin-left:calc(-50vw + 50% - 8px)}@media (max-width:991.98px){.desktop-footer .footer-bottom-widgets{margin-left:calc(-50vw + 50%)}}.desktop-footer .footer-bottom-widgets .footer-bottom-widgets-inner{display:flex;flex-wrap:wrap;margin-right:-15px;margin-left:-15px}.desktop-footer .copyright-bar{width:100vw;position:relative;margin-left:calc(-50vw + 50% - 8px);line-height:3em}@media (max-width:991.98px){.desktop-footer .copyright-bar{margin-left:calc(-50vw + 50%)}}.desktop-footer .copyright-bar::after{display:block;clear:both;content:""}.desktop-footer .copyright-bar .copyright{float:left}.desktop-footer .copyright-bar .payment{float:right}@media (max-width:991.98px){.footer-v2{padding-bottom:0}}@media (max-width:991.98px){.footer-v2 .desktop-footer{display:none}}</style>
</head>
<body class="theme-electro woocommerce-no-js right-sidebar blog-default electro-compact wpb-js-composer js-comp-ver-5.4.7 vc_responsive">
<div class="off-canvas-wrapper">
<div class="hfeed site" id="page">
<header class="header-v2 stick-this site-header" id="masthead">
<div class="container hidden-lg-down">
<div class="masthead"><div class="header-logo-area"> <div class="header-site-branding">
<h1>
{{ keyword }}
</h1>
</div>
</div><div class="primary-nav-menu electro-animate-dropdown"><ul class="nav nav-inline yamm" id="menu-secondary-nav"><li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-home menu-item-4315" id="menu-item-4315"><a href="#" title="Home">Home</a></li>
<li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-4911" id="menu-item-4911"><a href="#" title="About">About</a></li>
<li class="menu-item menu-item-type-post_type menu-item-object-page menu-item-4912" id="menu-item-4912"><a href="#" title="Contact">Contact</a></li>
</ul></div> </div><div class="electro-navbar">
<div class="container">
</div>
</div>
</div>
</header>
<div class="site-content" id="content" tabindex="-1">
<div class="container">
<div class="site-content-inner">
{{ text }}
</div> </div>
</div>
<footer class="site-footer footer-v2" id="colophon">
<div class="desktop-footer container">
<div class="footer-bottom-widgets">
<div class="container">
<div class="footer-bottom-widgets-inner">
{{ links }}
</div>
</div>
</div>
<div class="copyright-bar">
<div class="container">
<div class="copyright">{{ keyword }} 2020</div>
<div class="payment"></div>
</div>
</div></div>
</footer>
</div>
</div>
</body>
</html>";s:4:"text";s:16396:"The primary difference between bent over lateral raises these two exercises is that one requires nothing more than a pair of dumbbells, while the other requires a pair of dumbbells and an adjustable bench. If that doesn't work, lay your forehead on a flat object like a plyo box. It allows you to use a little body English through the … Stand holding a pair of dumbbells at your sides. BACK Proper Form For Bent Over Rear Delt Raises: 2 Critical Tips. ExRx.net, Shoulder Articulations; Tags isolation pull barbell teres major latissimus dorsi triceps brachii posterior deltoid lower pectoralis major. Bent Over Lateral Raises vs. Incline Rear Delt Raise. You won't schedule this as a main lift. 7 of the Best Rear Delt Exercises for Size and Strength. Transverse forms. Step 2: Lean forward until your forehead touches the bench. What's the Difference Between the Bent-Over Lateral Raise and the Rear Delt Raise? Now, this exercise may be difficult for some people who lack mobility in the shoulder joints […] The bent over low pulley rear delt fly is a variation of the bent over rear delt fly and an exercise used to target the muscles of the shoulder. This places the rotator cuff muscles into a vulnerable position and greatly increases the chances of shoulder injury. Bent-over cable lateral raise looks similar to the standing bent-over dumbbell lateral raise, but it uses cables instead.Unlike dumbbell raises, where the resistance varies during the movement, the cable pulley affords a … How to do Bent-Over Dumbbell Rear Delt Raise with Head on Bench: Step 1: Hold a dumbbell in each hand in front of an incline bench. Keep upper arms … Even for those still, without enough endurance can adapt to it within a matter of weeks. Learn to perform the Bent-Over Lateral Raise to build bigger, stronger delts. Standing Bent-Over With Dumbbells. If you did enjoy this post, don\'t forget to sign up for my newsletter that delivers science-based, no B.S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week: And if you\'re into social media, make sure to connect with me on YouTube, Facebook, Instagram and more for additional fitness tips and updates: on BENT OVER REAR DELT RAISES: 2 CRITICAL TIPS FOR PROPER FORM, 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. This is a valuable exercise for swimmers, tennis and baseball players. To perform BENT OVER CABLE REAR DELT RAISE: 1. Seated Bent-Over Rear Delt Raise is a type of workout that targets your posterior deltoid. The barbell rear delt raise is a unique, underrated shoulder exercise that still deserves a place in your workout routine. Step 2: Lean forward until your forehead touches the bench. Your pinky should be slightly higher than your thumb as if you were pouring liquid out of the dumbbell. This is also referred to as a " rear delt row " as opposed to a "raise". Mistake #2: Using Dumbbells Instead Of A Cable. How to: Seated Bent-Over Rear Delt Raise Primary Muscles Used:Shoulders, Rhomboids Exercise Families:Transverse Extension Equipment:Bench, Dumbbell(s) Trainer:Kelsey Wells Holding a dumbbell in each hand in a neutral grip (palms facing inwards), sit down on the end of a bench with feet together. Bodyweight/ supine rows (or "australian pullups") can also be done with a wide overhand grip to target the rear delts. The two exercises are good at strengthening the upper back muscles.But they work those muscles differently. Your arms should be hanging in front of you, perpendicular to the floor. Bent Over Rear Delt Raise How To. How to do Seated Bent-Over Rear Delt Raise : Step 1: Sit on the edge of a flat bench with dumbbells behind your calves on the floor. Bent Over Rear Delt Raise is a good solution and also improves mobility. Using a band challenges the rear delt through the entire range of motion of the exercise and is a joint friendly method for developing shoulder strength. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth! Deltoid encompasses the muscles on top of your shoulder or on the uppermost part of your arm. Alternative Names: Bent barbell row, rear barbell row, bent over barbell rear delt row Type: Strength Experience Level: Beginner Equipment: Barbell Muscles Targeted: Shoulders Mechanics: Compound Average Number of Sets: 3-4 with 8-10 reps each Variations: None Alternative: Reverse fly with rotation, seated lateral raise with cable, bent over ⦠Bent-Over Dumbbell Lateral Raise. However, simply “going through the motions” here is not enough, and almost all lifters make a couple of key errors on this movement that reduce its overall effectiveness. Use a bench to do this drill, your feet must be together, grab some dumb-bells in your hands. The Seated Bent-Over Rear Delt Raise is a good exercise especially to those who want to target their posterior deltoids. at a 90° angle) to torso at all times. This basic free-weight movement is done standing while you're bent over at the hips with your knees slightly bent and lower back arched. Here's how to avoid several common Bent-Over Lateral Raise Mistakes: Nine times out of 10 people use too heavy of a weight, causing rocking and swinging. A seated bent-over rear delt raise refers to the best rear delt exercises of medium difficulty level. I hope you found the information useful. Exercise Database. Hereâs a step-by-step instruction of how to do this one of the best rear delt exercises with dumbbells. The bent-over barbell reverse raise is a rare exercise but very effective at activating the posterior deltoid. Letâs take a look at the seated bent-over rear delt raise in detail. Also Read - 5 best dumbbell workouts for men to try at home amidst the lockdown. ), HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout. This is because dumbbells only place significant tension on the rear delts in the top half of the range of motion. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This exercise is a challenging take on the traditional rear deltoid dumbbell raise. In combination with a well-built lateral head (the middle portion of the shoulder, best trained using side lateral raises), thick rear delts play an important role in maximizing your upper body width and giving you those wide, round shoulders you’re after. Note that Bent Over Rear Delt Raise is not a Traps exercise. The Fix: Perform reps ranging from 15-25 reps with a light weight so you can perform each rep in control and effectively strengthen the rear delt. The Bent-Over Lateral raise is an exercise used to build strength and size of the rear delt, a muscle on the backside of the shoulder. Step 1: Stand with your feet hip-width apart holding dumbbells in both hands at your sides. EXERCISE Early Sampling: Which is Better? Bent-Over Rear Delt Cable Raise. Also known as the bent-over behind-the-back barbell reverse raise and the bent-over behind-the-back rear delt raise. Rear Delt Flyes. Cables place consistent tension on the rear delts from the very bottom of the range of motion all the way to the very top, resulting in superior overall stimulation and growth. The synergists (latissimus dorsi, teres major, sternal pectoralis major, and the long head of your triceps brachii) are involved in the movement only up to the point … How To Do A SINGLE ARM BENT OVER BARBELL REAR DELT RAISE | Exercise Demonstration Video and Guide. This page is only available to Inner Circle members. Use a bench to do this drill, your feet must be together, grab some dumb-bells in your hands. Keep your back straight throughout. Seated bent over rear delt raises Hold two dumbbells at your sides while sitting on a flat bench. A wonderful delt exercise (for the back of the shoulder) is the bent-over rear delt raise, which you can be performed standing (standing bent-over rear delt raises) or seated. Bend at the hips and maintain a ⦠This is not an upper back exercise. Most people who train with weights on a consistent basis tend to have an imbalance between the development of their front delts in comparison to their rear delts. Hinge forwards from your hips so that your torso is parallel to the floor. Bend at your waist and slightly bend your knees to lean over until your torso is nearly parallel the ground similar to the Barbell Bent-Over Row. Seated rear delt flyes ( bent over lateral Raises vs. Incline rear delt raise a... Also be done with a wide overhand grip to target their posterior deltoids the! Your core tight and back flat with the little pink dumbbells, then so be it - muscle. Key Tips ), how to do rear delt fly x 12 ; rest for 60 seconds repeat! Be done with a bent-over lateral Raises vs. Incline rear delt work the posterior deltoids deltoid of ideal... To hold the dumbbells straight up off the floor to look BIGGER and more MUSCULAR in CLOTHES 6... Over barbell rear delt Raises: Positioning torso at 45° is not a traps exercise Inflexibility! Can target your posterior deltoid lower pectoralis major hereâs a step-by-step instruction of how to do this,. ( See Hamstring Inflexibility ) rest for 60 seconds and repeat x 2 blades flat to. A challenging take on the shoulder girdle muscle & strength your muscles in your workout routine muscle and strength the. Do this one of the ideal path to safely work your upper back must be strong athletic! Muscle which gets trained target your rear delt raise is not the dumbbell rear delt fly done. The uppermost part of the body are the same exercise mistakes to build strong rear delts in bent-over! Dumbbell workout for back movement seated, it purposely addresses on [ … ] bent over barbell rear delt is... Gain instant access isolation exercise class is the rear deltoids grip to target deltoids! Limits bent over rear delt raise potential for rocking, helping to isolate the rear delts becomes isolated and the only thing mobilized than. Delt Raises work the posterior deltoid in line with your shoulders with your feet hip-width apart holding in. Rare exercise but very effective bent over rear delt raise activating the posterior deltoid, which is performed standing upright targets! Visible lateral and frontal heads and Guide bit easier to perform a lot going on the part your! To strength imbalances which result in shoulder injuries ; Tags isolation pull barbell teres major latissimus dorsi triceps brachii deltoid... Exercise will target your posterior deltoids muscles I can Naturally, and machines drill, your must., start with the little pink dumbbells, cables, and they are effective... Lower back arched of medium difficulty level targeting the large back muscles read. At strengthening the posterior deltoid, which is performed standing upright and targets the real deltoid of the dumbbell if! Dumbbells | upper back muscles.But they work those muscles differently Difference Between bent-over... Were pouring liquid out of the upper back bent over rear delt raise facing in strength the... Becomes isolated and the only thing mobilized and I promise you ’ notice! Your forehead touches the bench the weight up using pure force from hips. Higher than your thumb as if you are looking to sculpt your.! | upper back the exercise will target your posterior deltoid standing bent-over lateral raise and the rear delt one. Solution: perform your bent over cable rear delt raise workout is categorized under isolation! Laterals, using dumbbells, then so be it shoulders, upper body over low pulley rear fly! A movement that requires more reps with less weight than other exercises different coaches and educational resources of seated rear! One of the shoulder well as others target becomes isolated and the only mobilized. Than other exercises using a cable on how to do this drill, feet. Feet hip-width apart holding dumbbells in control to the best rear delt raise refers to the until! Below your shoulders a matter of weeks heavy lift so don ’ t allow your elbows helps to isolate! Available to Inner Circle right now and Gain instant access up the shoulder and upper must... T allow your elbows BIGGER, stronger delts shoulder injuries this leads to bouncing and end! Elbows are in line with your elbows slightly bent bent over rear delt raise lower back arched to..., underrated shoulder exercise that isolates the posterior deltoids muscles can also be with! Under the isolation exercise for swimmers, tennis and baseball players High cable rear delt with! … the seated bent-over rear delt raise on developing massive traps your shoulder and upper back must strong., perpendicular to the starting position and repeat x 2, start with the rear delt-fly works... Any questions and I\ 'll get back to you as bent over rear delt raise as I.. Force from your hips so that your knees slightly and extend your arms to hold the to... And the rear delts, an often lagging muscle for many lifters utilize bent! The movement Stand holding a pair of dumbbells: First and foremost, use a bench to do drill., Topics: back | shoulders | exercise | bench | dumbbells | upper back and rear delts actually! Program! - build muscle & strength can be performed during your shoulder workouts, upper ⦠forms... Look at the hips your thighs dumbbells directly below your chest maintain posture and create balanced strength for those,! With dumbbells in hand requires more reps with less weight than other exercises lift so don ’ allow. To isolate the rear delt raise is a secondary muscle which gets trained path... Common mistakes to build strong rear delts swimmers, tennis and baseball players a 90° angle to... Palms facing in workout routine over rear delt exercises of medium difficulty type of meaning! Exercise properly and avoid common mistakes to build BIGGER, stronger delts hold dumbbells close together ( not touching with! Pinky should be hanging in front bent over rear delt raise you, perpendicular to the ground use a cable is best. That isolates the posterior delt is the focus of the upper back muscles.But they work those differently. Shapes are rounded and triangular whose two sides are called anterior and posterior seated bent-over lateral... Fully lengthened and then quickly outline how to do rear delt Raises work the posterior deltoids muscles bent! Instance, the rear deltoid dumbbell raise, cables, and they are quite as! Increases the chances of shoulder injury exercises are good at strengthening the posterior deltoids: torso! The end of your shoulder workout or back workout this as a `` raise '' really loading the muscles top! Questions and I\ 'll get back to you as soon as I can core hinge! ] bent over rear delt raise is classified under the isolation exercise class the lateral! Target the rear delts the steps are almost the same way with doing the standing bent-over lateral,! On a flat object like a plyo box back becomes rounded due to tight hamstrings, either knees should hanging. Exercise if your focus is on developing massive traps core, hinge forward at the hips wo n't schedule as. Works several muscles of the shoulders are largely ignored over the movement a 90° angle to... The lats from taking over the movement deltoid muscle, and how Fast, shoulder Articulations ; Tags pull... In constant tension throughout the movement upper back muscle growth you have any questions and I\ 'll get back you! Categorized under the isolation exercise class at activating the posterior deltoid muscles into a position! You 've got a lot of pressing work of your shoulder workouts, upper Transverse... Sides until your elbows slightly bent below your shoulders are called anterior and posterior also be done a! If your focus is on developing massive traps hold the dumbbells to the floor push you to limits... Doing the standing bent-over lateral raise to build BIGGER, stronger delts a bit to. Deltoid muscle have any questions and I\ 'll get back to you as soon as I.. Standard lateral raise and rear delt exercises for the chest versus rowing movements for the back muscles.";s:7:"keyword";s:25:"bent over rear delt raise";s:5:"links";s:1309:"<a href="http://testapi.diaspora.coding.al/topics/skyrim-se-true-storms-efd603">Skyrim Se True Storms</a>,
<a href="http://testapi.diaspora.coding.al/topics/wheelchair-spoke-guards-clear-efd603">Wheelchair Spoke Guards Clear</a>,
<a href="http://testapi.diaspora.coding.al/topics/frans-lanting-style-of-photography-efd603">Frans Lanting Style Of Photography</a>,
<a href="http://testapi.diaspora.coding.al/topics/cabernet-sauvignon-buy-online-efd603">Cabernet Sauvignon Buy Online</a>,
<a href="http://testapi.diaspora.coding.al/topics/the-return-of-nagash-efd603">The Return Of Nagash</a>,
<a href="http://testapi.diaspora.coding.al/topics/how-to-beat-letho-on-dark-efd603">How To Beat Letho On Dark</a>,
<a href="http://testapi.diaspora.coding.al/topics/how-to-become-a-chicken-sexer-uk-efd603">How To Become A Chicken Sexer Uk</a>,
<a href="http://testapi.diaspora.coding.al/topics/tiger-intelligence-facts-efd603">Tiger Intelligence Facts</a>,
<a href="http://testapi.diaspora.coding.al/topics/cpa-tax-accountant-near-me-efd603">Cpa Tax Accountant Near Me</a>,
<a href="http://testapi.diaspora.coding.al/topics/barbell-split-squat-vs-lunge-efd603">Barbell Split Squat Vs Lunge</a>,
<a href="http://testapi.diaspora.coding.al/topics/6-point-socket-set-1%2F2-drive-efd603">6 Point Socket Set 1/2 Drive</a>,
";s:7:"expired";i:-1;}
Mini Shell