Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Drive elbow back, pulling the kettlebell towards your hip while squeezing your shoulder blade. Keep your elbow close to your side. Pause briefly at the top, engaging your back muscles, then lower the kettlebell with control to a full arm extension. Switch sides after each set, maintaining a neutral spine and avoiding torso rotation.
Focus on squeezing your shoulder blades together as you initiate the pull to engage your back muscles effectively. Guide your elbow directly back towards your hip throughout the movement, minimizing arm involvement and maximizing back engagement. Actively brace your core throughout the exercise to stabilize your spine and prevent unwanted movement. Maintain a flat back throughout the entire range of motion, avoiding any rounding or arching to protect your lower back. Concentrate on pulling the kettlebell with your back muscles, feeling the contraction in your lats and rhomboids, rather than relying on your arm strength.
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