Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squeeze shoulder blades and pull elbows wide, driving the bar towards your upper chest. Briefly pause at the top to engage your upper back, then lower the bar with control to full arm extension, maintaining a hip hinge. Keep your core braced and back neutral throughout the movement; avoid swinging.
Focus on squeezing your shoulder blades together to maximize upper back engagement and create a stable base for the movement. Flare your elbows wide as you pull the bar down to emphasize the back muscles and prevent relying on your biceps. Maintain an upright chest and a flat back throughout the exercise to ensure proper form and protect your lower back. Initiate the movement with a hip hinge, shifting your weight slightly backward to engage your glutes and hamstrings, which will contribute to the pulling power. Remember to drive the movement primarily with your back muscles, rather than relying on your arm strength, to effectively target your upper back and improve posture.
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