Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip handles with a neutral grip, arms extended. Pull by driving elbows back towards your hips, squeezing shoulder blades together. Pull until elbows are slightly behind your torso. Lower with control, feeling a lat stretch. Maintain chest contact with the pad.
To maximize the lat engagement, focus on driving your elbows straight back towards your hips as if pulling something towards you, rather than just pulling with your arms. Actively pinch your shoulder blades together at the peak of the movement to ensure you're fully contracting your back muscles and avoiding upper trap involvement. Imagine your hands are hooks securing the handles, preventing wrist or forearm strain and ensuring a stable pulling motion. Keep your chest pressed firmly against the pad throughout the exercise to provide a stable base and prevent excessive arching of your back.
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