Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the seat so that your knees are slightly bent and the handles are around chest height. Set the weight to your desired level. Grab the handles with a neutral grip, keeping your arms extended and elbows slightly bent. This is the starting position. Engage your back muscles and pull the handles towards your torso, squeezing your shoulder blades together. Slowly return the handles to the starting position, extending your arms fully while maintaining control. This is one repetition. Perform the desired number of repetitions, keeping your movements smooth and controlled.
Maintain good posture. Sit tall with your chest up and back straight, not rounded. Engage your core to avoid excessive arching in your lower back. Focus on pulling with your back muscles (lats, rhomboids, and traps) rather than using your arms. Your elbows should travel close to your body as you row. Avoid leaning back or using momentum to pull the weight.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.