Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the knee pad for a secure fit. Grip the bar with an overhand grip, wider than shoulder-width. Lean back slightly (30 degrees), chest up, core engaged. Pull the bar down to your upper chest, squeezing shoulder blades and driving elbows down and back. Pause briefly at the bottom, contracting your lats. Slowly return to the starting position.
Grip should maximize lat engagement without discomfort. Maintain a tight core for stability. Avoid momentum; focus on controlled movements. Exhale on the pull, inhale on the return. Shoulder discomfort? Adjust grip or consult a professional.
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