Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set the cable machine seat and knee pad for stability. Attach a handle to the high pulley. Sit facing the machine, feet flat, knees secured. Grasp the handle with a neutral/supinated grip, arm extended. Lean back slightly, engage your core, maintain a straight spine. Exhale, pull the handle down towards your chest, leading with your elbow and squeezing your shoulder blade. Pause at the bottom, contracting your lats. Inhale, slowly return to the starting position, maintaining tension. Repeat for the desired reps, then switch arms.
Engage your back muscles, not your arms. Keep your torso stable. Control the return to the starting position. Keep your shoulder down and away from your ear. Use a weight allowing proper form.
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