Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes. Extend the handle straight out, resisting rotation. Hold for 1-2 seconds. Slowly return to your chest, maintaining a stable torso. Repeat, then switch sides.
Engage your core as if bracing for a punch to stabilize your torso and protect your lower back throughout the exercise. Keep your hips and shoulders square to the target to prevent unwanted rotation and ensure balanced muscle activation. Focus your eyes on a fixed point directly in front of you to help maintain a neutral spine and avoid twisting during the movement. Drive through your feet to generate power and maintain stability, preventing rocking or swaying. Squeeze your shoulder blades together at the return portion of the exercise to actively engage your back muscles and improve posture.
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