Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hang from a pull-up bar with an overhand grip, shoulder-width apart. Engage your core and pull your chest to the bar. Rotate wrists over the bar as you reach the top. Push down to extend arms fully into a dip. Lower slowly back to the starting hang.
Secure grip. Engage core for stability. Use a slight kip if needed. Transition smoothly between pull and dip. Practice negative muscle-ups (slow lowering) to build strength.
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