@ironflexfit: 🔹 1. Dumbbell Bent-Over Rows 4 sets × 10–12 reps Focus on squeezing shoulder blades together at the top. 🔹 2. Dumbbell Seal Rows (lay on flat bench) 3 sets × 12 reps Strict form – no momentum. Targets mid-back cleanly. 🔹 3. Single-Arm Dumbbell Row 3 sets × 10 reps each arm Controlled pull – stretch at bottom, squeeze at top. 🔹 4. Reverse Grip Dumbbell Row 3 sets × 12 reps Underhand grip emphasizes lower lats & middle back. 🔹 5. Dumbbell Rear Delt Row 3 sets × 12–15 reps Hits rear delts and mid traps – great for posture. 📱Download app strive link in my bio Use code ( IFF ) #BackWorkout #MiddleBack #DumbbellWorkout #BackDay #HomeWorkout #NoMachineWorkout #FitnessRoutine

ironflexfitness

Open In TikTok:

Region: MA

Wednesday 06 August 2025 15:02:51 GMT