Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend arms overhead, slightly bent. Lower arms in an arc behind your head until parallel to the floor, or to a full stretch. Engage your core to prevent arching. Pause briefly, then pull arms forward in an arc, squeezing your lats and chest. Repeat with control.
Maintaining a slight bend in your elbows prevents hyperextension and reduces stress on the joints, allowing for a smoother range of motion. Actively engage your core muscles throughout the entire exercise to stabilize your spine and prevent excessive arching in your lower back, which protects your posture and maximizes muscle engagement. At the top of the movement, consciously squeeze your latissimus dorsi muscles – the large muscles in your back – to ensure they are fully activated and contributing to the exercise. Focus on controlling the arc of the movement both on the lowering and lifting phases to avoid momentum and ensure a consistent, targeted workout. Be mindful of your back position; avoid arching your lower back by keeping your core engaged and maintaining a neutral spine throughout the exercise.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.