Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position yourself facing a bench, feet planted about shoulder-width apart. Initiate the movement by pushing your hips backward and gently lowering your upper body until one hand rests on the bench for support. Maintain a stable posture, ensuring your shoulders remain above your hips and your core engaged. With the other hand, hold a dumbbell and perform a rowing motion, focusing on squeezing your back muscles.
Ensure a balanced foot placement with one hand securely placed on the bench. Maintain a slight elevation of your shoulders relative to your hips to safeguard your lower back. Prior to each row, actively retract your shoulder blades to maximize back muscle engagement. Focus on drawing your elbow towards your ribs to engage your back muscles, minimizing bicep involvement. Keep your hips square throughout the exercise to prevent unwanted rotation. Actively brace your abdominal muscles for added stability and core strength.
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