Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Tuck elbows to your ribcage. Maintain a slight knee bend and neutral spine. Extend your arms to lower the bar, squeezing your triceps at the bottom. Return to the starting position with elbows at 90 degrees, keeping shoulders stable.
To protect your elbows and maximize triceps activation, focus on keeping your elbows pinned close to your body throughout the entire movement, resisting the urge to flare them out. Really concentrate on squeezing your triceps muscles at the bottom of each repetition to ensure you're fully engaging the target muscle group and maximizing the effectiveness of the exercise. Actively retract your shoulder blades and keep your shoulders pulled back to create a stable base and prevent rounding of the upper back, which can compromise form and increase injury risk. Control the bar's descent during the return phase, resisting the urge to let it drop quickly, as this helps maintain tension on the triceps and promotes better muscle development.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.