Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and keep elbows aligned with shoulders. Rotate forearms upward and backward to a vertical position, squeezing rear shoulders and rotator cuff. Lower with control, rotating forearms back to the horizontal start. Maintain strap tension throughout.
Keep your elbows high and pointing upwards to ensure the movement targets the rear deltoids effectively and prevents shoulder impingement. Rotate primarily around your elbows, focusing on the shoulder joint movement rather than pulling with your arms. Actively depress your shoulder blades and keep your ribs down to create a stable upper back and prevent rounding. Maintain a straight line from your head to your heels to avoid unnecessary stress on your lower back and maximize engagement of the upper body. Imagine pushing your knuckles back towards your pockets to help externally rotate your shoulders and achieve a full range of motion.
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