Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and hold the weight close. Curl your torso upward, lifting until upright. Pause briefly at the top, then lower slowly, resisting gravity.
Keep the weight pressed firmly against your chest throughout the entire movement to ensure your upper back muscles are engaged and the load is stable. Control the descent by resisting the pull of gravity, focusing on a slow and deliberate lowering motion to maximize muscle engagement and prevent lower back strain. Actively draw your ribs downwards to maintain a stable spine and prevent excessive arching in your lower back. Gently tuck your chin towards your chest to protect your neck and maintain proper spinal alignment. Initiate the movement by consciously contracting your abdominal muscles, rather than relying on momentum, to ensure your core is driving the exercise.
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