Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar overhand, slightly wider than shoulder-width. Brace your core, retract your scapulae, and pull the bar down in an arc towards your thighs. Maintain a soft bend in your elbows and squeeze your lats at the bottom. Slowly return the bar to the starting position.
To protect your shoulder joints, focus on keeping your arms straight throughout the movement, avoiding excessive bending at the elbows. Actively depress your shoulder blades by drawing them down and back towards your spine, creating a stable base for the pull. Engage your hips by hinging slightly forward to allow for a greater range of motion and leverage. Initiate the pull by leading with your elbows, driving them downwards towards your thighs, which helps engage your lats effectively. Maintain a tight core throughout the exercise to stabilize your spine and transfer power efficiently.
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