Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand in the trap bar, feet shoulder-width apart. Slightly bend knees, grip handles with a neutral grip. Maintain a straight back and engaged core. Shrug shoulders upward, hold briefly, then slowly lower.
Lift with your shoulders, avoiding momentum. Keep elbows slightly bent and fixed. Avoid shoulder rolling; lift straight up and down. Maintain a neutral spine. Exhale on the lift, inhale on the lower. Start with lighter weight to ensure proper form.
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