Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades and pull handles towards your lower abdomen. Drive elbows back, keeping them wide. Squeeze back muscles at peak contraction. Control the weight back, stretching your lats. Maintain a neutral spine.
To maximize back engagement, actively drive your elbows back as if pulling something heavy towards your pockets, which helps isolate the muscles. Keep your chest lifted throughout the exercise to prevent rounding of the upper back and ensure proper shoulder blade retraction. Focus on squeezing your shoulder blades together forcefully at the peak of the movement to fully contract the muscles and feel the work. Control the weight during the return phase, resisting the pull to allow your latissimus dorsi muscles to lengthen and prepare for the next repetition.
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