Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit at the cable row machine, feet on the platform, knees slightly bent. Extend your arm and grasp the handle with a neutral grip. Engage your core, keep your back straight, and pull the handle towards your waist, retracting your shoulder blade and bending your elbow. Pause, squeeze your back muscles, then slowly return to the starting position. Repeat on the other arm.
Keep your chest up, shoulders down. Focus on back muscle engagement, not just arm strength. Control the movement; avoid leaning or momentum. Use a full range of motion. Start with a lighter weight. Exhale during the pull, inhale on the return.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.