Arnold putting the work in on bent over rows during filming for Pumping Iron 💪🏻 | Arnold Sports Festival UK

Bent Over Dumbbell Exercise Variations (KNOW THE DIFFERENCE!) If you perform two arm dumbbell rows with your elbows tucked, you'll mainly work the lats and lower traps. If you perform wide dumbbell rows with elbows flared out, you'll target the traps and rear delts. If you raise your arms out to the sides with a pronated grip, you'll emphasize the rear delts. If you raise the dumbbells out in front (also with a pronated grip), you'll primarily work the front and side delts. Size & Shred Training

Pull Day Grind 💪 Back thickness width, arms on fire. 🔹 Bent-Over Rows – 4x12 🔹 Lat Pulldowns – 4x12 🔹 Pull-Ups – 4x10 🔹 Spider Curls – 4x12 🔹 Cable Hammer Curls (Rope) – 4x12 🔹 Hyperextensions – 3x25 (off camera) Every rep with intention. No shortcuts, no excuses—just steady work. 🦍🔥 | Myron Jackson