Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Maintain a plank position. Keep elbows slightly bent. Pull handles apart until arms form a T shape. Squeeze shoulder blades together. Slowly return, keeping tension on the straps.
Initiate the movement by leading with your knuckles, which helps engage the lats and ensures proper arm positioning; this subtle cue can significantly improve the effectiveness of the pull. Focus on squeezing your upper back muscles together at the peak of the movement to maximize shoulder blade retraction and promote postural awareness. Actively depress your shoulder blades and draw your ribs downwards to create a stable and braced core, preventing excessive arching in your lower back. Ensure the resistance straps remain taut throughout the entire exercise to maintain constant tension and avoid momentum, which can compromise muscle engagement. Maintain a rigid plank position by engaging your core, glutes, and quads to prevent any unwanted hip movement or rotation during the exercise.
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