Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, pull the dumbbell towards your hip, keeping your elbow close. Rotate your upper back and chest upward as you pull. Squeeze your shoulder blade at the top, then slowly lower to full extension. Repeat, alternating sides.
To maximize the row's effectiveness, focus on driving your elbow back towards your hip, which will engage your back muscles more effectively and reduce strain on your shoulder. Initiate the movement with a rotation from your thoracic spine, allowing your chest to face the ceiling to fully activate your upper back. Actively squeeze your shoulder blade together at the peak of the movement to ensure proper muscle engagement and prevent shoulder impingement. Maintain a tight core throughout the exercise to stabilize your spine and prevent lower back arching. Always prioritize maintaining a neutral spine throughout the entire range of motion to protect your back and ensure proper form.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.