Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set the knee pads to your thighs and select a manageable weight for 10-12 repetitions. Secure your legs, grip the handle with a slightly wider-than-shoulder grip, and sit upright. Extend your arms, retract your shoulders, and pull the weight down towards your upper chest, keeping your elbows close to your body.
Choose a weight that enables controlled movements without swinging. Minimize backward lean to maintain focus on lat engagement. Retract your shoulder blades throughout the exercise. Pull your shoulders back and down before each repetition to maximize lat activation. Prioritize form over weight.
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