Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core. Exhale and pull the band upward, leading with your elbows and keeping hands close to your body. Pull until hands reach chin level, elbows higher than wrists. Squeeze shoulder blades at the top. Inhale as you slowly lower the band, resisting tension.
To effectively engage your back muscles, focus on leading the movement with your elbows, ensuring they draw upwards towards the ceiling. Keep your hands close to your body throughout the exercise to minimize arm involvement and maximize back activation. At the peak of the movement, actively squeeze your shoulder blades together, feeling the contraction in your upper back muscles. Be mindful to avoid shrugging your shoulders towards your ears, as this indicates improper form and can strain your neck muscles; instead, focus on a controlled, deliberate pull.
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