Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in the top dip position with your arms fully extended and shoulders depressed. Keep your body tight with a slight forward lean, then lower yourself slowly over 3–5 seconds until your shoulders reach elbow level. Step down, reset, and begin each repetition from the top position.
Keep your shoulders down throughout the movement. Maintain a straight body line and brace your core. Lower under control for at least 3 seconds. Keep your elbows tracking slightly behind your wrists. Reset at the bottom instead of pushing back up. Increase the lowering time as your strength improves.
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