Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the bar with an underhand grip, shoulder-width apart. Unrack and extend arms above your chest. Inhale, lower the bar slowly to your lower chest, elbows tucked. Pause briefly at the bottom. Exhale, press the bar up to full arm extension, avoiding elbow lockout. Rotate to rack the bar.
To protect your elbows, keep your elbows tucked close to your body throughout the entire movement, minimizing outward flare. Maintain a neutral wrist position by avoiding excessive bending or extension, which can reduce grip strength and increase injury risk. Actively retract your shoulder blades throughout the exercise to create a stable base and engage your back muscles. Drive through your heels to generate power and maintain balance during the lift. Keep your chest up and proud to promote proper posture and maximize upper back engagement.
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