Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades and raise arms outward into a Y shape. Maintain a slight bend in your elbows. Briefly squeeze your upper back at the top, then slowly lower arms, keeping tension on the band.
Focus on pulling your shoulder blades down and back as the primary movement to engage your upper back muscles effectively, preventing the exercise from becoming an arm raise. Lead the arm raise with your thumbs to ensure proper shoulder rotation and prevent internal rotation of the shoulders, which can lead to discomfort. Engage your core and keep your ribs down throughout the exercise to stabilize your torso and prevent excessive arching or rounding of the back. Avoid shrugging your shoulders towards your ears; focus on the scapular retraction to target the upper back muscles correctly.
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