Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull bar to neck or upper chest, driving elbows wide and up. Squeeze rear delts and retract shoulder blades at the top, holding briefly. Lower slowly to full arm extension, maintaining a straight back and flared elbows.
To maximize rear delt engagement, flare your elbows out wide as you initiate the pull, creating a wider arc of motion. Focus on squeezing your shoulder blades together at the peak of the movement, actively engaging your upper back muscles and ensuring a full contraction. Maintain a straight back throughout the exercise to prevent lower back strain and ensure the force is directed upwards. Lead with your rear deltoids by consciously focusing on contracting those muscles during the pulling phase, rather than relying solely on your upper traps. Avoid swinging your torso to generate momentum, as this reduces the effectiveness of the exercise and can lead to injury; instead, focus on controlled movements and deliberate muscle engagement.
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