Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Wall facing, feet shoulder-width apart, heels 6 inches from the wall. Engage core, flatten lower back against the wall. Raise arms to shoulder height, elbows bent 90 degrees, upper arms parallel to the floor. Press entire arm against the wall.
Maintain core engagement. Ensure full arm contact with the wall. Perform slowly and with control. Adjust stance or warm up shoulders if needed. Breathe steadily.
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