Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand in athletic posture with your feet hip to shoulder width, toes pointing straight ahead and knees unlocked. Hinge at the hips and bend the knees to grab onto the dumbbells and stand. Brace the abs and lock the shoulder blades back and down. Hold the dumbbells in front of your thighs. Hinge at the hips and lower the dumbbells through a maximum range that you can maintain good posture. Keep the back flat and dumbbells close to the body at all times. Reverse the pattern pushing the hips forward to return to the starting position. Maintain posture throughout. Repeat for the desired number of repetitions. Avoid locking knees, slouching or over arching the lower and upper back. Keep the head in line with the back at all times.
Keep your core engaged and avoid hunching to protect your back and target the right muscles. Perform the movement slowly and controlled instead of using momentum, especially during drop sets. Hold the dumbbells with a firm grip, thumb under and fingers over, while keeping the wrists straight.
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