Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Maintain a slight bend in your elbow as you pull your arm back, extending your shoulder. Squeeze your shoulder blade at the full reach, then slowly return to the starting position. Alternate arms after each set.
Focus on squeezing your shoulder blades together at the peak of the movement to maximize upper back engagement and ensure proper form. Maintain a tall, upright posture throughout the exercise, engaging your core to prevent excessive arching or rounding of the spine. Initiate the movement by drawing your shoulder blades back and down, rather than just pulling with your arm, to target the correct muscles. Be mindful to avoid shrugging your shoulders towards your ears, as this indicates you're using the incorrect muscles and can lead to neck strain; instead, focus on the controlled scapular retraction.
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