Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust seat so feet are flat and thighs are secure. Select weight. Grip bar with a wide, overhand grip (wider than shoulder-width). Sit tall, back straight, under the bar. Pull bar down to upper chest, elbows down and back. Pause briefly at the bottom, squeezing your lats. Slowly return to start. Repeat.
Engage your core for stability. Avoid momentum; focus on controlled movements. Relax shoulders, avoid hunching. Exhale on pull, inhale on return. Adjust grip if you feel shoulder or wrist discomfort.
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