Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with a straight body and extended arms. Rotate hips and torso powerfully, pulling one handle to your armpit. Extend the opposite arm towards the anchor point. Rotate from your hips and core, not just your arms. Control the return to the starting position, maintaining a rigid plank.
To maximize power, initiate the movement by driving your hips forcefully towards the anchor point, engaging your glutes and hamstrings. Focus your gaze on the hand pulling the handle to help guide your rotation and maintain balance throughout the exercise. Actively brace your core muscles throughout the entire movement to stabilize your spine and prevent lower back strain. Execute the pull explosively, squeezing your shoulder blades together as you bring the handle towards your armpit, ensuring a full range of motion. Control the eccentric (returning) phase by resisting the pull, engaging your lats and core to smoothly return to the starting position.
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