Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, retract shoulders, and pull elbows down and back to lift your body until your chin clears the bar. Squeeze your lats at the top, then lower slowly with control, fully extending your arms at the bottom.
To maximize lat engagement, actively drive your elbows downward throughout the movement, focusing on pulling with your back muscles rather than just your arms. Consciously squeeze your shoulder blades together at the top of the movement to fully contract your lats and achieve a stronger peak. Maintain a straight body line from head to heels to ensure proper engagement and prevent momentum, avoiding any excessive arching or rounding of the back. Control the lowering phase to prevent momentum and ensure a full range of motion, resisting the urge to simply drop back down.
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