Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a handle to the high pulley. Stand facing the machine, gripping the handle with an overhand grip. Feet shoulder-width apart, knees slightly bent. Upper arm close to your body, elbow fixed. Start with forearm parallel to the floor, maintaining cable tension. Extend your arm downward, fully extending at the elbow. Pause briefly. Slowly return to the starting position, controlling the movement and maintaining triceps tension. Repeat on both arms.
Maintain a neutral wrist. Keep your elbow stationary for maximum triceps activation. Avoid momentum; control each repetition. Engage your core for stability. Adjust weight for proper form.
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