Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and extend arms forward. Resist the band's pull, keeping hips and shoulders square. Hold briefly, then slowly return to the starting position. Repeat, then switch sides.
Engage your core firmly, as if bracing for a punch, to stabilize your torso throughout the exercise and prevent unwanted movement. Focus on retracting your shoulder blades and keeping your shoulders down and back to promote proper posture and prevent upper back rounding. Maintain a square position by ensuring your hips and shoulders remain aligned throughout the movement, avoiding any twisting or rotation. Actively depress your ribs and avoid arching your lower back to protect your spine and engage your core muscles effectively. Keep your gaze fixed forward to help maintain a stable spine and prevent neck strain during the exercise.
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