Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and lean back slightly. Pull the handle down towards your upper chest, driving your elbows back. Squeeze your lats and shoulder blades together at the bottom. Slowly control the weight back to full arm extension.
To maximize the lat engagement, actively drive your elbows down and back, focusing on pulling with your back muscles rather than just your arms; this ensures you're targeting the intended muscle group effectively. Maintain a proud chest position throughout the movement to prevent rounding of the shoulders and ensure proper back engagement. At the bottom of the movement, consciously squeeze your lat muscles and draw your shoulder blades together to fully contract the muscles and enhance the mind-muscle connection. Control the eccentric (lowering) phase of the exercise, resisting the weight as you slowly return to the starting position to build strength and prevent momentum from taking over.
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