Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grab a pull-up bar with an overhand grip, hands shoulder-width apart, arms fully extended, and shoulders relaxed before initiating scapular engagement. Pull your shoulder blades down and slightly together without bending your elbows, feeling tension across the upper back while keeping your arms straight and locked. Brace your core and posterior chain to prevent swinging, keeping your legs slightly forward or crossed to maintain a stable hollow body position during the hold. Hold the retracted scapula position for 10–30 seconds while breathing evenly, avoiding any shoulder shrugging or elbow bending, and stop if you feel sharp pain. Relax the shoulders back to a dead hang gradually, shake out your arms, and repeat for the desired sets without dropping abruptly to protect your joints.
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