Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar with an overhand grip slightly wider than shoulder-width. Hang with straight arms, engage your shoulders, brace your core, and retract the shoulder blades. Pull by driving your elbows down and back until your chest reaches the bar while keeping your torso stable. Lower under control to full arm extension, maintaining shoulder engagement before starting the next repetition.
Start every rep from straight arms. Drive your elbows down and back, and lean back slightly so your chest, not your chin, goes to the bar. Keep your legs together and still: a swing takes the work away from your back. If your chest stops short of the bar, lower under control and try to pull a little higher next time.
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