Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust seat height so handles are at shoulder level. Sit with chest against pad, feet flat. Grasp handles with an overhand grip, arms extended. Engage core, keep back straight. Pull handles to chest, retracting shoulder blades and bending elbows. Pause, squeezing shoulder blades. Slowly extend arms to the starting position. Repeat.
Maintain chest contact with the pad. Focus on back muscles, not arms. Control tempo, avoid jerking. Exhale on pull, inhale on return. Adjust weight for proper form. Maintain a slight elbow bend at full extension.
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