Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip band with top hand, arm extended, body straight. Pull elbow back, squeezing shoulder blade and keeping hips stable. Squeeze back at peak contraction, hold briefly. Slowly extend arm forward, resisting the band. Maintain plank alignment; switch sides after reps.
Focus on squeezing your shoulder blade first to initiate the pull and engage the back muscles effectively. To maintain stability and prevent unwanted movement, ensure your hips remain stacked directly above your shoulders throughout the exercise. Keep your elbow close to your body to isolate the back muscles and prevent the exercise from turning into a bicep curl. Actively resist any tendency to rotate your torso, keeping your core engaged and your body facing forward. Brace your core muscles tightly to stabilize your spine and prevent lower back arching, which will improve power transfer and protect your lower back.
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