Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Assume a pull-up position with an overhand grip, slightly bending your knees and bracing your core. Perform a scapular pull-up by drawing your shoulder blades together, keeping your arms extended and lifting slightly. Pause briefly to feel the contraction in your upper back muscles before returning to the initial hang.
Begin with a few sets as this exercise is demanding. Maintain control throughout the motion, preventing any swaying. Focus on retracting your shoulder blades, ensuring your arms remain straight. Start with a lower volume to allow for proper form.
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