Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes, kneel tall. Pull the band down and back, driving elbows low. Pull hands to shoulder height, squeezing shoulder blades. Slowly lower arms, maintaining band tension.
Focus on driving your elbows down and slightly back towards your body, as if guiding them into your armpits, to maximize lat engagement. Keep your chest lifted and avoid rounding your upper back to ensure proper shoulder blade movement and prevent strain. Actively depress your ribs to create a stable base and prevent excessive arching in your lower back. Consciously squeeze your lat muscles at the peak of the pull to feel them working and improve muscle activation.
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