- Following 288
- Followers 2.4M
- Engagement 0.22%
- Avg likes 3.2K
- Avg comments 8
About Andrew Kwong
Andrew Kwong (@deltabolic) is an Athlete creator on Instagram, also filed under Fitness & Health. The account has 2,403,618 followers and 1,059 published posts. Recent posts average 3,225 likes and 8 comments, an engagement rate of 0.22%.
Andrew Kwong is a macro creator, with 2.4M followers inside the 1 million to 10 million band. Andrew Kwong follows just 288 accounts, which leaves well over 1,000 followers for every account followed. Andrew Kwong uses an Instagram professional account. Flinque files Andrew Kwong under Athlete, with Fitness & Health as a secondary category.
The Instagram bio for Andrew Kwong runs to 22 words across 4 lines. The bio mentions @dfyne.official. The latest activity Flinque has on record for Andrew Kwong dates from January 2026.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
1,059 Posts
All 10 recent posts Flinque holds for Andrew Kwong are videos. Andrew Kwong has built a substantial archive of 1,059 posts. Against the audience, that is roughly 2,270 followers for each post published. Andrew Kwong also keeps 3 story highlights on the profile. All 10 carry captions, averaging 93 words each. The captions are written mainly in English. Words that recur across them include training, size, shred, program and shoulders. The captions tag #forearmworkout.
Size & Shred Training program
👉🏻 (link in bio)
Fix Your Pull-Ups 👇
1️⃣ Grip width matters
Avoid going too narrow or extra wide. For optimal pull-up strength, use a shoulder-width or slightly wider grip.
2️⃣ Control your legs
Don’t let your legs dangle loosely — this creates energy leaks. Keep your legs together.
3️⃣ Minimize swinging
Excessive swing wastes strength. Find a stable position where your body stays controlled. One simple cue: point your legs slightly forward.
4️⃣ Lead with your back
Initiate each rep by pulling your shoulder blades down and back before bending the elbows.
5️⃣ Watch your elbow path
Avoid flaring your elbows at the top — this increases biceps and shoulder involvement. Keep your forearms vertical and elbows tucked to emphasize your back.
6️⃣ Don’t shrug at the top
Avoid hunching your shoulders. Keep your shoulders depressed at the top to maintain lat tension and protect the shoulders.
👉🏻 (link in bio)
Dumbbells-Only Chest Exercises (DO THESE!)
• Flat Dumbbell Bench Press (elbows ~60–70° flared)
Emphasizes slightly more mid-to-lower fibers of the chest with high overall pec activation.
• Flat Dumbbell Bench Press (elbows tucked)
Shifts more load to the triceps and reduces chest emphasis.
• Reverse-Grip Dumbbell Bench Press
Biases the upper chest
• Dumbbell Pullover
Targets the chest and lats, with chest involvement increasing when you keep a slight elbow bend and focus on pulling with the pecs.
Size & Shred Training program
👉🏻
✅ Do THESE to Build BIGER Forearms!
• Wrist Curls (Supinated Grip)
→ Targets the inner forearms (wrist flexors)
• Wrist Extensions (Pronated Grip)
→ Targets the outer forearms (wrist extensors)
• Concentration Curls (Semi-Pronated / Neutral Grip)
→ Emphasizes the brachioradialis
• Disc-Grip Dumbbell Radial Deviation
→ Targets the radial-side forearm muscles
• Shift-Grip Dumbbell Ulnar Deviation
→ Targets the ulnar-side forearm muscles
#forearmworkout
👉🏻 (link in bio)
Rope Pulling Exercises - Know the Difference!
Supinated grip (thumbs facing yourself), pulling toward your forehead — primarily targets the rear delts.
Pronated grip (thumbs facing the machine), pulling toward your shoulders or upper chest — targets the rear delts and traps.
Pronated grip, pulling toward the waist — shifts emphasis to the lats.
Size & Shred Training program
👉🏻 (link in bio)
❌ Stop Making This Lateral Raise Mistake!
Stop using your legs to generate momentum on the lateral raise—this reduces tension on your side delts.
An easy fix is to simply sit down on a bench. This takes your legs out of the movement.
👉🏻 (link in bio)
✅ The PERFECT Rear Delt Machine Fly (DO THIS!)
1️⃣ Use a pronated grip (palms facing down) to better target the rear delts
2️⃣ Push the handles apart by spreading your shoulder blades to maximize rear delt activation
3️⃣ Protract your shoulders slightly (round them forward) to keep tension off the upper back
4️⃣ Lead with your elbows, pointing them out to the sides rather than down
Outfit from - Use code DELTA for 10% off. Link in bio.
Size & Shred Training program
👉🏻 (link in bio)
Stop raising your shoulders and lowering them like this on the triceps push down. When you raise your shoulders, your upper traps actively contract, and when you lower your shoulders as you push the rope down, you are using momentum, which reduces tension on the triceps. To fix this, keep your shoulders down at all times to maximize tension on the triceps.
Size & Shred Training program
👉🏻 (link in bio)
Shoulder Exercise Mistakes You NEED to Fix!
❌ Mistake #1: Locking out your elbows and smashing the dumbbells together on shoulder press
Locking out your elbows removes tension from the shoulders, and bumping the dumbbells together reduces stability—especially risky when lifting heavy.
✅ Fix:
Keep a slight bend in your elbows at the top and avoid touching the dumbbells.
❌ Mistake #2: Flaring your elbows straight out to the sides on shoulder press
This position puts unnecessary stress on the shoulder joint and increases injury risk.
✅ Fix:
As you lower the dumbbells, allow your elbows to come slightly in front of your shoulders.
❌ Mistake #3: Letting your elbows drop too low on lateral raises
When your wrists end up higher than your elbows, tension shifts to the front delts and even the biceps.
✅ Fix:
At the top of the raise, keep your elbows level with—or slightly higher than—your wrists to keep the tension on the side delts.
👉🏻 (link in bio)
Hyperextensions: Lower Back vs Glutes
• Neutral spine hyperextensions primarily target the lower back, with the glutes and hamstrings working secondarily.
• Rounded upper back + toes slightly turned out shifts more of the workload to the glutes.
Choose the variation based on your training goal—lower back strength or glute emphasis.
👉🏻 (link in bio)
Bench Press Angles & Muscles Worked
• Flat bench → emphasizes the mid-to-lower chest
• 30° incline → places greater emphasis on the upper chest
• 45° incline → still targets the upper chest, but shoulder involvement increases
• 70° incline → primarily targets the shoulders with minimal chest activation
Andrew Kwong's engagement
Andrew Kwong's engagement rate on Instagram is 0.22%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 455 followers. Likes outnumber comments by roughly 403 to 1, with 3,225 likes and 8 comments on an average post, so most reactions are taps rather than replies.
Engagement rate
0.22%
- Avg likes
- 3.2K
- Avg comments
- 8
- Interactions : followers
- 1 : 455
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Frequently asked questions
These answers about Andrew Kwong are generated from the Instagram profile data Flinque holds for the account.
Who is Andrew Kwong?
Andrew Kwong (@deltabolic) is an Athlete creator on Instagram, also filed under Fitness & Health. Andrew Kwong uses an Instagram professional account. The Instagram bio for Andrew Kwong runs to 22 words across 4 lines.
How many followers does Andrew Kwong have?
Andrew Kwong has 2,403,618 followers on Instagram (2.4M). Andrew Kwong follows just 288 accounts, which leaves well over 1,000 followers for every account followed. Andrew Kwong has built a substantial archive of 1,059 posts.
What is Andrew Kwong's engagement rate?
Andrew Kwong's engagement rate on Instagram is 0.22%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 455 followers. Likes outnumber comments by roughly 403 to 1, with 3,225 likes and 8 comments on an average post, so most reactions are taps rather than replies.
What does Andrew Kwong post about on Instagram?
Flinque files Andrew Kwong under Athlete, with Fitness & Health as a secondary category. All 10 recent posts Flinque holds for Andrew Kwong are videos. The 10 recent Instagram captions Flinque holds for Andrew Kwong repeatedly use the words training, size, shred, program and shoulders. Andrew Kwong's captions carry hashtags such as #forearmworkout. Andrew Kwong writes those captions mainly in English. Andrew Kwong keeps 3 story highlights, which open with a free Flinque account.
How do I contact Andrew Kwong for a collaboration?
Andrew Kwong's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Andrew Kwong and use Flinque's outreach tools wherever a contact route is on file.
Links
Andrew Kwong's own Instagram profile is the one outbound link Flinque publishes for the account, and the bio link opens after signing up.
Public profile data sourced from Instagram. Flinque is not affiliated with Andrew Kwong.