Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hold a dumbbell vertically with both hands at chest height. Engage your core, squeeze your glutes, and walk forward with controlled heel-toe steps. Maintain an upright posture, resist torso lean, keep a slight knee bend, and lower the dumbbell to the ground.
To stabilize your spine and prevent lower back strain, brace your core muscles as if preparing for a punch. Focus on retracting your shoulder blades and drawing your shoulders down and away from your ears to prevent rounding and improve upper back engagement. Walk with a deliberate and measured pace, focusing on each step to ensure stability and control throughout the movement. Actively resist the dumbbell's pull to maintain an upright posture and engage your core muscles further. Keep constant tension in your glutes and core to maximize muscle activation and prevent momentum from taking over the exercise.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.