Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hang from the bar with hands shoulder-width apart and arms fully extended, engaging your core to lift straight legs until your hips reach a 90-degree angle with toes pointed forward. Pull your chest toward the bar by driving your elbows down and back while keeping your legs locked horizontally and avoiding any momentum or swinging. Hold briefly at the top with your lower chest close to the bar, maximizing tension in your lats, biceps, and abs while maintaining the L-shape. Lower your body back down in a controlled manner to a full hang without dropping your legs, keeping the core engaged throughout every rep.
Keep your feet elevated at hip height continuously to preserve solid technique. Perform every repetition with complete control instead of relying on momentum. Brace your core firmly to protect your lower back from arching. Pull up fully until your chin completely clears the bar on every rep. Maintain a steady breathing pattern to preserve endurance and control.
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