Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, sit tall, and squeeze shoulder blades. Drive elbows back, close to your sides, pulling the band to your rib cage. Squeeze your back muscles at the peak, then slowly return to the starting position, controlling the band.
Actively squeeze your shoulder blades together at the beginning of the movement to engage your upper back muscles and create a stable base for the pull. Focus on driving your elbows back and slightly downwards, maintaining a close path to your sides to target your back muscles effectively and avoid shoulder strain. Keep your core braced throughout the exercise to stabilize your spine and prevent lower back arching, which will improve power transfer and protect your lower back. Maintain a neutral spine throughout the entire movement, avoiding rounding or excessive arching, to ensure proper form and prevent injury. Control the release phase by slowly extending your arms back to the starting position, resisting the band's pull to maximize muscle engagement and improve overall strength.
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