Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, retract shoulder blade. Pull handle towards ribcage, driving elbow back and squeezing lats. Slowly extend arm to full stretch, protracting the scapula. Alternate sides.
Begin the movement by consciously retracting your shoulder blades, creating a stable base for the pull and engaging your back muscles effectively; this initial scapular retraction is crucial for proper form. As you pull, focus on driving your elbow directly into your rib pocket, ensuring the movement originates from your lats and not just your arm. Maintain a braced core throughout the entire exercise to stabilize your spine and transfer power efficiently. Be mindful to avoid shrugging your shoulders during the pull, as this shifts the focus away from your lats and can lead to shoulder impingement; instead, concentrate on a controlled, scapular-driven movement. At the peak of the contraction, actively squeeze your back muscles together to maximize lat engagement and achieve a full range of motion.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.