Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades, pull the bar towards your upper chest, driving elbows down and slightly back. Squeeze your lats at the bottom, then control the bar back to full extension.
To effectively drive your elbows down, focus on maintaining a strong connection between your upper arms and torso throughout the movement, preventing the bar from drifting forward. Keep your chest lifted and proud to engage your back muscles fully and avoid rounding your upper back. Actively pinch your shoulder blades together and pull your shoulders away from your ears to create a stable base for the pull. Initiate the movement by leading with your elbows, drawing them down towards your sides to maximize lat engagement and prevent shoulder strain.
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