Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and retract your shoulder blades. Pull the bar towards your upper abs, driving elbows back. Squeeze your back muscles at the top. Lower the weight with control, fully extending your arms. Allow shoulder blades to release slightly at the bottom.
Maintain a proud chest position throughout the exercise to ensure proper shoulder engagement and prevent rounding. Focus on driving your elbows straight back towards your sides, imagining pulling the bar into your armpits to maximize back muscle activation. Actively squeeze your shoulder blades together at the peak of the movement, feeling the contraction in your upper back muscles. Control the weight during the return phase, resisting the urge to let it drop, which helps maintain tension and prevents injury. Keep your wrists straight and neutral to avoid unnecessary strain and ensure even force distribution.
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