Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hold a band with neutral palms, arms extended at shoulder height. Pull hands apart, maintaining a slight elbow bend. Squeeze shoulder blades together at the peak, pause, and slowly return to start, resisting the band.
Focus on squeezing your shoulder blades together as if you were pinching a pencil between them to maximize upper back engagement. Maintain a slight bend in your elbows throughout the movement to prevent hyperextension and protect your joints. Engage your core and keep your torso stable to avoid excessive rotation or swaying during the exercise. Initiate the movement with your rear deltoids, feeling the muscles contract as you pull the band apart. Consciously avoid shrugging your shoulders towards your ears, as this shifts the focus away from the targeted muscles. Control the return to the starting position, resisting the band's pull to build strength and muscle endurance.
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