Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
From a straight-arm support, let the rings travel out to the sides under control until the arms are wide, then pull them back in to the support without bending the elbows. Work only through the range you can reverse.
This is the main strength progression toward the iron cross. Keep the elbows locked. Use a band or spotter to limit the range at first.
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