Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grab handles, cross arms. Extend arms forward with a slight elbow bend. Brace core and pull handles outward and back, leading with elbows. Squeeze shoulder blades at peak contraction. Slowly return, resisting tension. Keep torso still.
To maximize the pulling motion and engage your back muscles effectively, initiate the movement by leading with your elbows, drawing them away from your body. Focus on squeezing your rear deltoids (muscles on the back of your shoulders) at the peak of the contraction to ensure full engagement and a strong feeling of muscle activation. Maintaining a slight bend in your elbows throughout the exercise helps prevent hyperextension and reduces stress on the joints, allowing for a more controlled and sustainable movement. Actively engage your core and maintain a neutral spine throughout the exercise to stabilize your torso and prevent unwanted twisting or arching. Be mindful to avoid shrugging your shoulders towards your ears; focus on the scapular retraction (shoulder blade squeeze) to isolate the targeted back muscles.
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