Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position two cables at chest height and attach a handle. Reach across your body and grab one handle with a neutral grip. Repeat for the opposite arm. Position the arms straight ahead holding onto each handle and keep a soft bend in the knees. Keep the elbows slightly bent and pull the handles laterally without squeezing the shoulder blades together excessively. Slowly lower the handles back to the starting position under control. Repeat for the desired number of repetitions.
Limit scapular movement and focus on moving through the shoulder joint. Brace your abs and avoid arching the back. Keep the head neutral—don’t jut it forward. Allow free arm motion but avoid locking the elbows. If handles aren’t available, grip the cable ends using the built-in plastic stops.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.