Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hang with arms extended, torso bent 45-60 degrees. Pull the bar to your lower abdomen, squeezing shoulder blades and keeping elbows close. Pause, contract back muscles. Slowly lower to full arm extension, maintaining a neutral spine. Rerack.
Focus on squeezing your shoulder blades together as you pull the bar towards your abdomen, which helps engage your back muscles effectively and prevents injury. Maintain a flat back throughout the entire movement by engaging your core and avoiding any rounding or arching. Keep your elbows tucked in close to your sides to ensure the exercise targets your back muscles rather than your biceps. Initiate the pull with your back muscles, feeling them contract, and avoid relying on your arms to lift the weight. Brace your core tightly throughout the exercise to stabilize your spine and protect your lower back from strain.
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