Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the barbell overhand, slightly wider than shoulder-width. Exhale and pull the bar to your lower ribcage, driving your elbows back. Squeeze your shoulder blades together at the top, pausing briefly. Inhale as you slowly lower the bar to full arm extension, maintaining a neutral spine and engaged core.
To maximize effectiveness and prevent injury, focus on pulling with your elbows, not just your arms, to engage your back muscles more fully. Actively squeeze your shoulder blades together at the top of the movement to ensure proper engagement of the upper back and a complete contraction. Consciously keep your shoulders pulled down and away from your ears throughout the exercise to avoid shrugging and protect your neck. Avoid using momentum to swing the weight, as this reduces muscle engagement and increases the risk of injury; focus on controlled movements. Maintain a neutral neck position by keeping your gaze fixed forward throughout the entire exercise to prevent strain and ensure proper spinal alignment.
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