Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage upper back by squeezing shoulder blades together. Pull band horizontally across chest, maintaining straight arms. Fully retract scapulae to form a 'T' shape. Pause, feeling upper back contraction. Slowly return to start, allowing scapulae to release. Maintain tension, repeat.
Imagine pinching a pencil between your shoulder blades to activate the correct muscles and ensure proper engagement. Focus on initiating the movement from your back muscles, keeping your arms straight throughout the exercise to isolate the upper back. Consciously avoid shrugging your shoulders towards your ears, as this shifts the focus to your traps instead of your rear deltoids and rhomboids. Keep your eyes focused forward and your chest lifted to maintain a stable and aligned posture, which will maximize the effectiveness of the exercise.
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