Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step back with one foot, lowering until your front thigh is parallel to the ground and your back knee hovers. Curl dumbbells toward your shoulders, elbows tucked. Push through your front heel to return to the starting position, lowering the dumbbells with control.
Maintain an upright torso throughout the movement to engage your core and prevent excessive back strain. Keep your elbows close to your sides to focus the effort on your arm muscles and avoid swaying. Drive forcefully through your front heel to power the upward movement and fully extend your hips. Control the dumbbells as you lower back to the starting position to maintain stability and prevent momentum from taking over.
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