Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core, depress your shoulder, and extend your elbow to lower the rope until your arm is straight. Squeeze your triceps at the bottom, then control the weight back to the starting position without upper arm movement. Complete one side before switching.
To protect your elbow joint, keep your elbow tucked close to your body throughout the entire movement, avoiding excessive outward flare. Focus on squeezing your triceps hard at the bottom of the movement to maximize muscle activation and ensure you're targeting the correct muscle group. Maintain a neutral grip, avoiding twisting your wrists, to prevent unnecessary strain and ensure consistent tension on the triceps. Control the weight during the upward phase (the negative) to build strength and muscle endurance, resisting the urge to let the weight snap back up.
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