Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull the kettlebell upward, leading with your elbow and keeping it close to your body. Raise your elbow out to the side and up, higher than your wrist, until the kettlebell reaches chest level (elbow slightly above shoulder). Squeeze your shoulder and upper back at the top, then slowly lower the kettlebell back to the starting position. Switch arms after completing your reps.
To initiate the movement, focus on leading with your elbow, rather than pulling with your bicep, which will engage your back muscles more effectively. Maintain a tight core and keep the kettlebell close to your body throughout the exercise to prevent swinging and maximize stability. Ensure your elbow rises higher than your wrist during the pull to fully activate your shoulder and upper back muscles. At the top of the movement, consciously squeeze your shoulder blades together and engage your upper back muscles for a stronger contraction. Maintain a tall posture throughout the exercise, avoiding rounding of the back or excessive forward lean, to protect your spine and ensure proper form.
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