Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, squeeze shoulder blades. Explosively pull dumbbells to lower chest, elbows at 45 degrees. Pause, squeeze back. Lower dumbbells with control to the floor. Allow full stop before repeating.
Maintain a flat back throughout the entire movement to protect your lower back and ensure proper engagement of the back muscles. Actively drive your elbows back towards your sides during the pull to maximize back muscle activation and avoid relying on arm strength. Focus on squeezing your shoulder blades together at the top of the movement to fully contract your back muscles and enhance the mind-muscle connection. Avoid using leg momentum to initiate the pull, as this reduces the effectiveness of the exercise and can lead to injury; focus on using your back muscles. Allow your dumbbells to come to a complete stop on the floor between each repetition to ensure full muscle recovery and maintain control throughout the set.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.