Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hang with core engaged. Pull elbows down, chest to handles. Squeeze back muscles, chin over bar. Pause, then slowly lower to full arm extension. Maintain a straight body line.
Initiate the pull by leading with your elbows, focusing on drawing them down and back towards your ribs to maximize back muscle engagement; this prevents relying solely on arm strength. Actively squeeze your shoulder blades together at the top of the movement to ensure you're fully contracting your back muscles and achieving the maximum range of motion. Keep your core braced throughout the exercise to stabilize your body and prevent excessive swinging or arching of the lower back. Be mindful to avoid shrugging your shoulders towards your ears during the pull, as this indicates you're using your traps instead of your back muscles; focus on a controlled movement. Control the descent by resisting the pull of gravity, engaging your back muscles to slowly return to the starting position and maintain consistent tension.
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