Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and pull kettlebells to your lower ribs. Drive elbows up at a 45-60 degree angle, squeezing shoulder blades together at the top. Hold briefly, then slowly lower to the starting position.
Focus on squeezing your shoulder blades together to maximize upper back engagement and prevent shoulder rounding. Avoid letting your elbows flare out too much; keep them angled slightly inward to protect your shoulder joints. Maintain a flat back throughout the movement to prevent lower back strain and ensure proper core engagement. Actively lead with your rear deltoids to target the upper back muscles effectively. Keep your spine in a neutral position, preventing excessive arching or rounding, to protect your spinal health.
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