Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the barbell in a controlled arc behind your head, elbows slightly bent. Pull the barbell back over your chest, engaging lats and chest. Bend elbows to draw the bar closer to your body. Press upward to full arm extension, avoiding elbow lockout. Lower to chest to complete the rep.
Maintaining a slight bend in your elbows throughout the movement helps protect your joints and ensures you're engaging the correct muscles, rather than relying on momentum. Actively engage your core muscles throughout the entire exercise to stabilize your torso and prevent excessive arching in your lower back, which will improve power transfer and reduce injury risk. Focus on controlling the arc of the barbell, visualizing a smooth, curved path behind your head and over your chest, to ensure consistent muscle activation and prevent jerky movements. Keep your ribs down and avoid letting them flare out, as this promotes a stable upper back position and allows for optimal lat engagement.
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