Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Depress your shoulder blade and pull your elbow down towards your hip, keeping it close to your torso. Squeeze your lats at the bottom. Slowly return to the start, resisting the band's pull while maintaining a stable torso.
To maximize lat engagement, actively drive your elbow towards your hip throughout the movement, visualizing pulling the band down and back. Focus on keeping your shoulder down and engaged, preventing it from creeping up towards your ear, which can shift the focus away from your lats. Control the return phase by resisting the band's pull, feeling the tension in your lats as you slowly extend your arm back to the starting position. Finally, maintain an upright chest position to prevent rounding of the shoulders and ensure proper spinal alignment.
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