Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, keep shoulders down, and exhale as you squeeze shoulder blades together. Pull the band horizontally until arms align with shoulders, pause briefly, then inhale as you slowly return to the starting position, maintaining band tension.
To maximize upper back engagement, imagine squeezing a pencil between your shoulder blades as you retract. Ensure your arms remain at shoulder height throughout the movement, preventing them from dropping lower. Consciously avoid shrugging your shoulders towards your ears; focus on the scapular retraction. Initiate the pull from your upper back muscles, not just your arms, to effectively target the rhomboids and trapezius. Finally, maintain a straight, stable posture throughout the exercise to ensure proper form and prevent lower back strain.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.