Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, inhale, and pull the bar towards your rib cage by driving your elbow back and squeezing your shoulder blade. Briefly hold at the top, then exhale as you lower the bar with control to full arm extension. Alternate sides each set.
Keep your elbows close to your sides throughout the movement to prevent shoulder strain and ensure you're primarily working your back muscles; this also helps maintain a stable base. Focus on squeezing your shoulder blades down and back as you pull the bar, engaging your upper back muscles and promoting good posture. Actively resist any torso rotation during the exercise, keeping your core engaged and maintaining a stable, straight line from head to heels. To isolate your back muscles, hinge at your hips, keeping your torso relatively still, and avoid any unnecessary movement in your lower body.
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