Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower chest towards the floor, elbows tucked in. Extend arms back to a plank position. Rotate weight to one arm and row the opposite dumbbell, keeping hips square and squeezing your shoulder blade. Lower the dumbbell with control and repeat on the other side, alternating push-ups and rows.
Engage your core muscles throughout the entire exercise to stabilize your torso and prevent lower back arching, which will help maintain proper form. Ensure your hips remain square to the ground to avoid twisting and to evenly distribute your weight, promoting balanced muscle engagement. Keep your elbows close to your body during the push-up and row phases to maximize chest and back muscle activation and reduce the risk of shoulder strain. As you row, actively drive your elbow back towards your side, focusing on squeezing your shoulder blade to fully engage your back muscles. Maintain a gaze directed downwards and neutral to avoid neck strain and keep your spine aligned. Strive to maintain a straight line from your head to your heels throughout the exercise, preventing sagging or excessive arching in your body.
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