Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar with an overhand grip, thumbs wrapped. Engage your core and retract your shoulder blades. Slowly lower your body by extending your arms for 3-7 seconds, maintaining a straight body line. Extend arms fully to a dead hang, then step out of the band and use a box to reset for the next repetition.
Actively squeeze your shoulder blades down and back throughout the entire movement to engage your upper back muscles and protect your shoulder joints. Keep your elbows close to your body to minimize stress on your shoulders and maintain a stable, controlled descent. Fully resist gravity during the lowering phase to maximize muscle engagement and build strength. Maintain a tight core throughout the exercise to prevent kipping and ensure a stable body position. Focus on a slow, controlled descent, resisting the pull of gravity to build strength and improve muscle control.
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