Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull shoulders down and back. Drive elbows toward hips to lift. Continue until chin clears the bar. Pause, then lower slowly to full arm extension.
Focus on squeezing your shoulder blades together to engage your upper back muscles and create a stable base for the movement. Initiate the pull by leading with your elbows, ensuring your hands follow, rather than pulling with your hands to avoid shoulder strain. Engage your core muscles throughout the exercise to maintain stability and prevent unwanted swinging or momentum, which can compromise form and reduce effectiveness.
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