Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip a barbell overhand, slightly narrower than shoulder-width. Extend arms overhead to start. Inhale, bend elbows to lower the bar slowly behind your head. Pause at the stretch. Exhale, extend elbows to raise the bar overhead, squeezing your triceps at the top. Repeat with control.
To protect your elbows, keep your upper arms tucked towards your head throughout the movement, minimizing outward flare. Engage your core and maintain a straight back to prevent arching and ensure stability during the exercise. Focus on keeping your upper arms relatively stationary, as the movement should primarily originate from your elbows and triceps. At the top of the movement, actively squeeze your triceps to maximize muscle engagement and achieve a full contraction. Control the descent of the barbell, resisting gravity to maintain tension and prevent momentum from taking over, which will improve muscle activation and reduce the risk of injury.
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