Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull handles towards your forehead, driving elbows high and wide. Rotate shoulders outward to align hands with your ears. Squeeze shoulder blades together at the top, then lower slowly with control. Maintain a tight core and neutral spine.
Focus on keeping your elbows high throughout the movement to engage the rear deltoids and upper back muscles effectively. Rotate your thumbs back as you pull to maximize shoulder external rotation and prevent wrist strain. Actively depress your ribs and maintain a stable torso to prevent overarching and protect your lower back. Squeeze your shoulder blades together forcefully at the peak of the movement to fully contract the muscles and ensure proper form. Engage your core and maintain a plank-like body position to stabilize your spine and transfer power efficiently.
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