Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend arms, letting the bar hang below shoulders with shoulder blades protracted. Pull elbows back towards hips, squeezing shoulder blades. Row the barbell to your lower chest, keeping it close. Pause briefly at the top, then slowly lower to full arm extension, allowing shoulder blades to protract.
Focus on initiating the pull by drawing your elbows back, as if trying to touch them to your ribs, to engage your back muscles effectively. Actively squeeze your shoulder blades together at the peak of the movement to maximize contraction and ensure proper form. Maintain consistent contact between your chest and the bench throughout the exercise to stabilize your body and prevent excessive arching. Control the descent of the barbell, resisting gravity to build strength and avoid momentum, ensuring each repetition is deliberate. Keep your back flat and braced throughout the entire exercise to protect your spine and maintain proper posture.
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