Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit with legs secured under knee pad. Grip the bar with a wide overhand grip. Lean back slightly, chest up, core engaged. Pull the bar down to your upper chest, driving elbows down and back. Squeeze shoulder blades at the bottom. Slowly return to the starting position. Repeat.
Use a full range of motion. Avoid momentum; focus on controlled movements. Keep wrists straight, drive with your elbows. Maintain a slight lower back arch. Exhale on pull, inhale on return.
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