Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Depress shoulder blades, then pull the bar down by driving elbows towards your hips. Lower the bar to your upper chest, squeezing your lats. Control the bar back to full arm extension.
To maximize lat engagement, focus on driving your elbows downwards as if pulling yourself under the bar, maintaining a strong connection with your upper back. Keep your chest lifted throughout the movement to prevent rounding of the shoulders and ensure proper muscle activation. Actively draw your shoulders away from your ears to prevent shrugging and isolate the lat muscles. At the bottom of the movement, consciously squeeze your lat muscles together to achieve a peak contraction and enhance muscle development.
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