Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grab the bar overhand (shoulder-width) with a resistance band under your feet or hips. Depress and protract your shoulders, brace your core and glutes, and lock into a rigid hollow-body alignment. Lean back and drive your hips up until your torso is parallel to the floor. Keep your arms completely straight and ribs pulled down—avoid arching your lower back. Hold the horizontal line isometrically for 5–10 seconds through full-body tension. You can also perform controlled negative lowering reps to build strength. Rest briefly between holds, re-engage your shoulders and core, and repeat. Progress by using progressively lighter bands over time.
Keep the band minimal using just enough assistance to hold proper form without letting the band do all the work Lock your elbows to keep arms completely straight and build true straight arm pulling strength Maintain hollow body by squeezing glutes tucking ribs and bracing core to stop lower back arching Depress shoulders by pulling them down and away from ears for stable shoulder alignment Stay rigid head to toe with locked knees and pointed toes since loose legs ruin leverage and form Prioritize control with steady hold times and slow negatives rather than rushed sloppy reps Progress systematically by reducing band tension as hold duration increases toward unassisted front lever
Muscle Train is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.