Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Secure a resistance band above head height. Stand with feet shoulder-width apart, holding handles with an overhand grip. Hinge at the hips, back straight, knees slightly bent, torso nearly parallel to the ground. Extend arms forward, maintaining band tension. Pull the band down towards your hips, driving elbows back and squeezing shoulder blades. Pause at the bottom, contracting lats. Slowly return to start. Repeat.
Maintain a neutral spine. Engage your core. Pull with your elbows, not your hands. Keep constant band tension. Control both the pulling and returning phases. Relax your neck and avoid shoulder shrugging.
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