Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Secure legs under knee pad on a cable pulldown machine. Attach a wide neutral grip handle to the high pulley. Grasp handle, palms facing, arms extended overhead. Lean back slightly, chest up, core engaged. Pull handle down to upper chest, driving elbows down and back. Squeeze shoulder blades at the bottom. Slowly extend arms back to the starting position. Repeat.
Maintain a slight lower back arch. Focus on pulling with your elbows to engage the lats. Avoid momentum; control the movement throughout. Keep shoulders down and away from ears. Ensure a full range of motion. Exhale on the pull, inhale on the return.
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