Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core for stability. Pull the dumbbell up, retracting your shoulder blade and flexing your elbow, keeping it close to your body. Squeeze your back muscles at the top, with your upper arm parallel to your torso. Pause, then slowly lower the dumbbell to full extension. Alternate sides.
Maintain a flat back throughout the exercise to prevent lower back strain and ensure proper engagement of the back muscles. Keep your elbow close to your side to isolate the back muscles and avoid using momentum. Focus on squeezing your shoulder blade together at the top of the movement to maximize muscle contraction and achieve a stronger contraction. Brace your core tightly to stabilize your torso and prevent unwanted rotation or arching. Avoid twisting your torso during the exercise, as this shifts the focus away from your back muscles and can lead to injury.
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