Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lean back, extending the pulling arm and rotating your torso to reach the free hand behind you. Maintain a straight line from head to heels, eyes following the free hand. Initiate the pull by retracting your shoulder blade and driving your elbow back. Rotate back to center, reaching the free hand up toward the anchor. Squeeze your back muscles at the top, then control the return.
As you lean back, focus on extending your pulling arm fully and rotating your torso to maximize your reach, ensuring your movement is controlled and deliberate. Keep your gaze fixed on the free hand throughout the exercise to maintain proper body alignment and tracking. To prevent unwanted hip sway, consciously keep your hips square throughout the movement, engaging your glutes to stabilize your lower body. Engage your core muscles as if holding a plank, creating a rigid brace to protect your lower back and transfer power effectively. Initiate the rotation from your ribcage, not your lower back, to protect your spine and maximize the involvement of your back muscles.
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