Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and maintain an upright posture. Keep your elbow fixed and upper arm stationary. Rotate your forearm inward against band resistance, pausing briefly to squeeze your shoulder. Slowly return to the starting position, then switch sides.
To ensure proper form, focus on keeping your elbow glued to your side throughout the entire movement, preventing any shoulder movement and isolating the forearm rotation. Maintain a stable upper arm by engaging your shoulder muscles and avoiding any rocking or shifting during the exercise. At the peak of the rotation, consciously squeeze your shoulder muscles to maximize engagement and feel the contraction. Control the return movement to avoid momentum and ensure a full range of motion, resisting the band's pull to build strength and stability. Remember to stand tall with a neutral spine and engaged core to protect your lower back and optimize the exercise's effectiveness.
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