Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, lean forward slightly, and extend your elbows to drive the rope forward until your arms are straight. Squeeze your triceps at full extension, then lower the rope with control until your forearms touch your biceps, keeping your upper arms still.
Keep your elbows close to your body throughout the exercise to maximize triceps engagement and prevent shoulder strain, ensuring a focused contraction. Actively depress your shoulder blades and draw your ribs down to maintain a stable upper back and prevent arching, which can compromise form and reduce triceps activation. Fully extend your arms at the top of the movement to achieve a complete stretch in the triceps muscle, maximizing their range of motion and promoting muscle growth. Focus on squeezing your triceps hard at the top of the movement to recruit more muscle fibers and enhance the effectiveness of each repetition.
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