Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull arms out to the sides in an arc, squeezing rear deltoids and shoulder blades. Extend to shoulder height, thumbs down. Briefly hold, then slowly return to start, resisting the cables; brace your core and keep your body stable.
Focus on squeezing your shoulder blades together to maximize rear delt engagement and promote proper posture throughout the movement. Initiate the pull with your elbows to ensure the shoulder muscles are doing the work, rather than relying on momentum. Consciously keep your shoulders down and away from your ears to prevent upper trap activation and maintain a comfortable range of motion. Maintaining a slight bend in your elbows will help protect the joints and allow for a more controlled and consistent contraction.
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