Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, inhale. Pull handles towards your lower ribcage, driving elbows back. Squeeze shoulder blades together at the peak, hold briefly, then exhale. Slowly extend arms to return.
Imagine squeezing a peanut between your shoulder blades to ensure proper engagement of your upper back muscles and maximize the contraction. Focus on leading the movement with your elbows, keeping them close to your body to engage your lats and avoid relying solely on your arm muscles. Maintain consistent contact between your chest and the pad throughout the exercise to stabilize your torso and prevent excessive arching of your back. Engage your back muscles to initiate the pull, rather than relying on arm strength, which will help you target the intended muscles and prevent injury.
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