Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a rope handle to a low cable pulley. Lie face down on a bench, feet flat. Grip the rope with an overhand grip, palms down. Extend arms forward, elbows slightly bent. Pull the rope towards your face, retracting shoulder blades and bending elbows outward. Pause, squeezing rear deltoids. Slowly return to the starting position, controlling the weight.
Squeeze shoulder blades during the pull. Engage your core for stability. Avoid momentum; control each repetition. Maintain neutral wrists. Exhale during the pull, inhale on the return.
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