Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage core and glutes, retract shoulder blades, and pull chest towards handles. Drive elbows back, close to your torso, squeezing your upper back muscles at the peak. Lower with control to full arm extension.
Focus on keeping your ribs down to stabilize your core and prevent lower back arching, which will improve power transfer. Actively pull your elbows back to target your upper back muscles and avoid letting them flare out to the sides. Engage your glutes throughout the movement to maintain a stable plank position and prevent lower back sagging. Keep your shoulders away from your ears to prevent neck strain and promote proper upper back engagement. Maintain a rigid plank body throughout the exercise, ensuring a straight line from head to heels to maximize core stability.
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