Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull by driving elbows down and back. Squeeze shoulder blades at the bottom, pause near the upper chest, and control the weight back to full arm extension.
To maximize the pull and engage your back muscles, focus on driving your elbows downward and backward as you initiate the movement, ensuring your biceps don't take over. Maintain an upright chest throughout the exercise to prevent rounding your shoulders and to promote proper scapular engagement. Actively squeeze your latissimus dorsi muscles (lats) at the bottom of the movement to fully contract your back and enhance muscle activation. Control the weight during the upward phase to avoid momentum and maintain a consistent, deliberate tempo, which will improve muscle strength and reduce the risk of injury.
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