Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Drive elbows down and back diagonally, pulling handles to your outer chest. Squeeze your lats and mid-back at the bottom, then control the weight back to full arm extension.
To maximize lat engagement, actively drive your elbows down and slightly back, visualizing pulling the handles towards your lower ribs; maintaining this elbow position throughout the movement will ensure you're targeting the correct muscles. Keep your chest pressed firmly against the pad to stabilize your body and prevent excessive arching of the back, which can shift the focus away from your lats. Consciously squeeze your armpits down and together at the peak of the contraction to fully engage your latissimus dorsi muscles and achieve a stronger contraction. Control the weight during the return phase, resisting the urge to let it snap back to the starting position, as this eccentric contraction is crucial for muscle growth and injury prevention.
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