Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position bar in the Smith Machine at shoulder height, resting it on your upper traps. Stand with feet shoulder-width apart, toes slightly outward. Unlock the bar and step back. Chest up, core engaged, hinge at the hips, pushing them back. Lower torso nearly parallel to the floor, knees slightly bent. Drive through heels, extend hips to return to start. Repeat.
Maintain a neutral spine. Engage your core. Focus on hip hinge, not waist bend. Keep a slight bend in knees. Control movement throughout. Start with lighter weight to master form. Keep feet flat on the ground.
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