Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Rotate torso towards the floor, reaching the free arm down. Pull up, rotating towards the anchor and extending the free arm high. Lower with control. Perform a stable single-arm row, then a wide/extended-arm row to complete.
Maintain a straight plank position throughout the exercise to ensure stability and prevent lower back strain, engaging your core muscles for optimal control. Initiate the rotation from your core, not just your upper body, to maximize engagement and protect your spine. As you row, actively squeeze your shoulder blade back and down to properly engage your back muscles and avoid shrugging your shoulders. Ensure your hips remain square during the single-arm row to prevent twisting and maintain a stable base for pulling. Control the descent throughout the entire movement to prevent momentum and ensure a full range of motion, focusing on engaging your muscles throughout.
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