Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades and pull the band towards your face, leading with high, wide elbows. Externally rotate your shoulders so thumbs point towards your ears, creating a 'W' shape. Squeeze shoulder blades at peak contraction; slowly return to the starting position, resisting band tension.
To maximize shoulder engagement, focus on leading with your elbows, ensuring they move higher than your hands during the pull. Actively squeeze your shoulder blades together at the peak of the contraction to fully engage the posterior muscles and achieve maximum range of motion. Consciously keep your shoulders down and away from your ears throughout the exercise to prevent upper trap dominance and maintain proper form. Rotate your shoulders externally so your thumbs point towards your ears, which helps to establish the correct 'W' shape and activates the external rotators. Control the return movement by resisting the band's tension, preventing momentum and ensuring a consistent muscle challenge.
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