Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with arms extended, core engaged, and body straight. Pull shoulder blades down and back, driving elbows towards your hips to lift your body until your chin clears the bar. Squeeze your back muscles at the top, then slowly lower back to full arm extension, controlling the resistance.
Actively pack your shoulder blades down and back throughout the entire movement to engage your upper back muscles and prevent shoulder impingement. Focus on drawing your elbows down towards your hips as you pull, creating a strong, controlled pulling motion rather than relying on momentum. Keep your core tight and brace your abdominal muscles to prevent excessive swinging and maintain a stable body position. Ensure a full extension of your arms at the bottom of the movement to maximize the range of motion and stretch the muscles. Squeeze your back muscles powerfully at the top of the movement to fully engage them and feel the contraction. Maintain a neutral wrist position throughout the exercise to avoid unnecessary strain and potential injury.
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