Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a wide grip to a high pulley cable. Kneel facing the machine, back straight, core engaged. Grip the bar with an overhand grip, slightly wider than shoulder-width. Extend arms fully, avoiding elbow lockout. Pull the bar down to your upper chest, squeezing shoulder blades and engaging lats. Pause briefly at the bottom. Slowly return to the starting position, fully extending your arms. Repeat.
Maintain a neutral spine and engage your core. Focus on back muscle contraction, avoid momentum, and control the movement. Exhale on the pull, inhale on the return. Adjust weight for proper form.
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