Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the seat so feet are flat and thighs are secure. Attach a wide grip bar to the high pulley. Sit facing the machine with a wide, overhand grip, palms forward. Lean slightly forward, back straight, core engaged. Pull the bar down behind your neck, squeezing shoulder blades and bending elbows. Pause briefly below ear level. Slowly return to the starting position, fully extending arms.
Use a wide grip to engage lats, avoiding discomfort. Maintain a slight forward lean to protect shoulders and neck. Squeeze shoulder blades during the pull. Avoid momentum; control the movement. Keep your core tight. Exhale on the pull, inhale on the return.
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