Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Unhook the bar by lifting and twisting. Retract your shoulder blade and pull the bar to your hip, driving your elbow back. Squeeze your back muscles at the top, pause, then slowly lower the bar to a full stretch. Maintain a neutral spine and braced core throughout. Alternate sides after each rep.
Begin by retracting your shoulder blades, creating a stable base for the pull and engaging your back muscles effectively; this initial scapular retraction helps prevent shoulder impingement and ensures proper form. Keep your elbows close to your sides throughout the movement to minimize arm involvement and maximize back muscle activation, visualizing your elbows tracking straight back. As you pull, actively drive your elbows back as if reaching for the ceiling, which encourages a wider range of motion and a stronger contraction of your back muscles. Maintain a flat back throughout the exercise by engaging your core and avoiding any rounding or arching, which protects your spine and ensures a safe, effective workout. At the peak of the movement, consciously squeeze your back muscles together to maximize contraction and fully engage the targeted muscles, holding the squeeze for a brief pause to enhance muscle awareness and control.
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