Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lean back slightly, depress shoulder blades. Drive elbows down towards your hips, pulling the bar to your upper chest. Squeeze your lats firmly, then control the weight back to the starting position.
To maximize lat engagement, actively drive your elbows downwards towards your hips throughout the movement, focusing on pulling with your back muscles rather than your arms. Maintain a proud chest position to prevent rounding of the upper back and ensure proper shoulder blade engagement. Keep your shoulders down and back to prevent shrugging and to promote a stable, strong pulling base. Control the weight during the lowering (negative) phase to build strength and prevent injury, resisting gravity and maintaining tension in your lats.
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