Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core and glutes. Pull chest towards anchor with one arm while extending the opposite arm to the side. Keep hips and shoulders square, resisting rotation. Squeeze upper back at the peak, then lower with control.
To prevent unwanted twisting, actively resist any rotation of your torso throughout the exercise, focusing on keeping your core engaged. Maintain a stable, square position of your hips and shoulders to ensure the movement is driven by your back muscles and not your torso. Engage your core muscles throughout the entire exercise to stabilize your spine and prevent lower back arching or sagging. At the peak of the pull, consciously squeeze your shoulder blade towards your spine to maximize upper back activation and promote proper form. Control the tempo of both the pulling and extending phases to ensure you're working the muscles effectively and minimizing momentum.
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