Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, squeeze shoulder blades. Pull elbows back and up towards your lower chest, keeping elbows close to your body and torso stable. Squeeze back muscles at the top, hold briefly, then slowly lower to full arm extension.
To protect your lower back, maintain a flat back throughout the exercise, engaging your glutes and hamstrings. Actively squeeze your shoulder blades together as you initiate the pull to maximize back muscle engagement. Keep your elbows close to your sides to prevent the exercise from becoming an arm workout and ensure proper form. Focus on pulling with your back muscles, not just your arms, to target the intended muscles effectively. Engage your core muscles throughout the movement to stabilize your torso and prevent excessive arching or rounding. Control the descent of the dumbbells to maintain tension on the back muscles and avoid momentum.
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