Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a handle to a high pulley. Stand facing the machine, grasp the handle with an underhand grip. Feet shoulder-width apart, knees slightly bent. Keep your upper arm close to your body and elbow fixed. Start with your forearm parallel to the floor, extend your arm downward, contracting your triceps. Pause briefly at full elbow extension. Slowly return to the starting position, maintaining triceps tension. Repeat on the opposite arm.
Maintain a neutral spine and avoid leaning. Keep your elbow stationary; only your forearm should move. Start with a lighter weight to ensure proper form. Engage your core for stability. Exhale on the push down, inhale on the return. Control the movement throughout.
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