Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Exhale, pull the bar to your lower chest, driving elbows back and squeezing shoulder blades. Hold briefly, chest up. Inhale as you slowly extend arms to full length, allowing shoulder blades to separate. Maintain a neutral spine throughout.
Focus on squeezing your shoulder blades together as you pull the bar, engaging your back muscles and creating a strong contraction. Keep your chest lifted and your back straight to maintain proper posture and prevent rounding of the shoulders. Initiate the pull with your back muscles, feeling them contract, rather than relying solely on your arm strength to move the weight. Keep your elbows close to your body and pointing downwards during the pulling phase to maximize back engagement and protect your shoulder joints.
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