Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with a weight plate held horizontally against your thighs. Lift the plate by bending your elbows and raising your wrists, contracting your core for stability. Return to the initial position with a slow, controlled lowering motion, fully extending your arms.
Use a lighter weight initially to focus on proper form. Slightly tilt your hips forward to increase the exercise's range. Vary the weight used to keep the exercise challenging. Avoid using momentum; prioritize deliberate, controlled movements. Focus on maintaining good technique rather than lifting heavy loads.
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