Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades, engage mid-back. Drive elbows back and up, pulling dumbbells to your ribcage. Squeeze shoulder blades at the top, pause. Lower slowly to full arm extension, protracting shoulder blades at the bottom.
Tucking your elbows close to your body throughout the movement helps to isolate the mid-back muscles and prevent momentum. Lead with your elbows to ensure you're pulling with your back muscles, not just your arms, and focus on driving them towards the ceiling. Squeeze your shoulder blades together forcefully at the top of the movement to maximize muscle contraction and feel the engagement in your mid-back. Keep your chest pressed against the bench to provide stability and prevent excessive arching in your lower back. Maintain a neutral spine throughout the exercise to protect your back and ensure proper form. Control the descent of the dumbbells, resisting the pull of gravity to build strength and muscle endurance.
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