Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and maintain an upright chest. Pull the handle towards your lower abdomen, driving your elbows back. Squeeze your shoulder blades together at the peak, pause, then slowly return to the starting position, fully extending your arms and stretching your shoulders forward.
To maximize the effectiveness of this exercise, actively drive your elbows back towards your body, focusing on engaging your back muscles rather than just pulling with your arms. Keep your chest lifted throughout the movement to promote proper posture and prevent rounding of the shoulders. Consciously squeeze your shoulder blades together at the peak of the contraction to fully activate your back muscles and improve upper back strength. Control the weight during the return phase to maintain tension in your muscles and prevent momentum from taking over, ensuring a more effective workout. Finally, relax your shoulders and keep them down and away from your ears to avoid unnecessary tension and potential injury.
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