Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust seat height so upper arms are parallel to the floor when gripping handles. Sit with feet firmly planted and back supported. Grip handles with a neutral or overhand grip. Start with elbows bent at 90 degrees. Extend arms, pushing handles forward until elbows are fully extended (but not locked). Pause briefly at the top. Slowly return to the starting position, controlling the movement. Repeat.
Keep elbows stationary to isolate triceps. Avoid momentum; focus on slow, controlled movements. Engage your core and maintain a neutral spine. Start with a lighter weight to ensure proper form. Exhale during extension, inhale during the return.
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