Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull dumbbell towards your hip, driving your elbow back and squeezing your shoulder blade. Rotate your torso slightly towards the pulling side if comfortable, hold the contraction briefly, and slowly lower the dumbbell to full arm extension. Switch sides after each set, maintaining a flat back.
Focus on squeezing your shoulder blade together as you pull the dumbbell to maximize back muscle engagement and promote proper form. Actively drive your elbow backward during the pulling motion, visualizing pulling with your elbow rather than just your arm to engage the lats. Maintain a flat back throughout the exercise to protect your spine and ensure the force is directed towards the targeted back muscles; avoid arching or rounding. A slight rotation from your thoracic spine towards the pulling side can help increase range of motion and further engage the back muscles, but only if it feels comfortable and doesn't compromise your back position. Control the descent of the dumbbell, resisting gravity to maintain tension on the back muscles and prevent momentum from taking over.
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