Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar overhand, slightly wider than shoulder-width. Maintain a flat back and brace your core. Extend arms with the bar resting on pins. Drive elbows back to pull the bar to your upper abdomen, retracting your shoulder blades. Squeeze your back muscles at the top, then lower the bar with control until it rests on the pins. Reset posture before each rep.
To protect your lower back, focus on maintaining a flat back throughout the entire movement, preventing any rounding or arching. Initiate the pull by driving your elbows back and down, as if trying to pull the bar into your armpits, which will engage your back muscles more effectively. Actively squeeze your shoulder blades together at the top of the movement to maximize back muscle contraction and ensure proper form. Avoid using momentum to swing the weight, as this reduces the effectiveness of the exercise and increases the risk of injury; focus on controlled movements. Keep your core engaged throughout the exercise to stabilize your spine and transfer power efficiently.
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