Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Find suitable parallel bars, a pull-up bar or a horizontal bar at about hip height or slightly higher. Grab the bar with an overhand grip and position yourself underneath it: body straight, resting on your heels, with the bar above your stomach. Take a breath and pull yourself up — the higher you pull, the harder you squeeze your shoulder blades together. At the top, touch the bar with your chest. Pause at the top for a split second and smoothly lower yourself to the starting position — arms straight, shoulders and shoulder blades relaxed. Repeat for the required number of reps.
Use the full range of motion: pull your chest to the bar and fully straighten your arms on every rep — don't cut it short. Control every rep. Don't swing. Move slowly and focus on muscle tension, not momentum. Keep your body tight. Brace your core and glutes to keep your body in one line and your muscles engaged. If the exercise is too hard, find a higher bar.
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