Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, set shoulders back and down. Exhale, squeeze shoulder blades to pull handles toward your torso. Drive elbows back until level with your body. Pause, contract back muscles. Inhale, slowly extend arms.
To maximize back engagement, actively squeeze your shoulder blades together as you pull the handles, focusing on a controlled movement rather than just relying on arm strength. Ensure you're driving your elbows back, not simply pulling your arms, which will shift the emphasis to your biceps and reduce back muscle activation. Keep your chest pressed firmly against the pad throughout the entire exercise to provide a stable base and prevent unnecessary arching or rounding of the spine. Maintain a neutral spine throughout the movement, avoiding any excessive twisting or bending, to protect your lower back and ensure proper form. Control the return to the starting position, resisting the urge to let the handles snap back, which helps maintain tension on the back muscles and prevents injury.
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