Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Depress shoulder blades and pull the bar towards your upper chest. Drive elbows down and back, engaging your lats. Squeeze shoulder blades at the bottom, pause briefly, then slowly extend arms to return to start. Maintain a slight lean back.
Engage your lats by initiating the pull with your back muscles, rather than relying on your arm strength to maximize back engagement and prevent shoulder strain. Keep your elbows close to your sides throughout the movement to ensure you're targeting your lats and not your biceps. Maintain an upright posture with your chest lifted and ribs pulled down to create a stable base and promote proper shoulder blade movement. Before initiating the pull, consciously depress your shoulders downwards to create a solid foundation and prevent upper trap dominance. Control the release phase by resisting the weight as you return to the starting position to maintain tension and improve muscle control.
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