Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding dumbbells. Bend knees slightly, hinge at hips, lowering torso nearly parallel to the floor. Back straight, core engaged. Let arms hang, palms facing each other. Row one dumbbell towards your hip, bending your elbow and squeezing your shoulder blade. Lower and repeat alternating arms.
Maintain a neutral spine. Engage your core. Focus on back muscle contraction, not momentum. Keep elbows close to your body. Control the weight throughout the movement. Distribute weight evenly on both feet.
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