Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a rope handle to a high pulley. Stand facing the machine, feet shoulder-width apart. Grasp the rope with an underhand grip, palms up. Step back to create tension, arms extended. Engage your core, slight knee bend. Pull the rope towards your face, leading with high elbows. Squeeze shoulder blades together. Pause at full contraction. Slowly return to start, controlling the movement. Repeat.
Keep elbows above shoulder level. Maintain a neutral spine. Use light to moderate weight. Focus on controlled movements. Breathe out during pull, inhale on return. Keep wrists straight.
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