Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position the safeties just below waist height in a rack. Assume a standing position with your body positioned inside of the trap bar. Hinge forward, inhale, and grab the bar with a double overhand grip. Stand up tall and ensure your spine remains neutral. Contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower the bar back to the starting position. Repeat for the desired number of repetitions.
Keep the motion smooth and controlled, avoid jerking or bouncing. Look slightly up to enhance trap contraction, but don’t push the head forward. Program high reps or explosive accessory work for traps. Add a pause at the top to improve mind-muscle connection.
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