Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hold a barbell with one hand near your shoulder, elbow bent and wrist aligned. Extend your arm upwards at a slight diagonal, maintaining a stable core and straight back. Lower the weight back to the starting position with controlled movement.
Position the bar in your lower palm to protect your wrist. Keep your core engaged and spine neutral by retracting your shoulder blades and tucking your pelvis. Press the weight upwards at a 45-degree angle. Avoid pressing the weight vertically or excessively forward. Maintain a steady wrist position throughout the entire exercise.
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