Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend arms overhead, straightening elbows and keeping upper arms stationary. Squeeze triceps at the top, then slowly lower the rope behind your head, controlling the movement. Pause briefly at the bottom to stretch the triceps. Repeat.
Keep your elbows tucked close to your head throughout the exercise to isolate the triceps and prevent shoulder involvement, ensuring the focus remains on the targeted muscle group. Engage your core and maintain ribs down to stabilize your torso and prevent excessive arching or rounding of the back, which can compromise form and increase risk of injury. Ensure a full stretch at the bottom of the movement by allowing your elbows to bend fully behind your head, maximizing the range of motion and promoting muscle growth. Squeeze your triceps forcefully at the top of the movement to fully contract the muscle and enhance muscle activation, contributing to strength and definition.
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