Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit tall with a lengthened spine, relaxed shoulders, and a lightly braced core. Bring your right arm across your chest to shoulder height, keeping it straight. The hand should pass horizontally in front of your opposite shoulder. Gently apply pressure with your left hand just above the right elbow, pulling the arm towards your chest. Feel the stretch in the back of your right shoulder. Hold for 20-30 seconds, maintaining level shoulders. Release and repeat on the left side.
Keep the arm horizontal across your chest, not angled towards your neck. Apply pressure above the elbow, not directly on the joint. Ensure both shoulders remain level; actively drop a rising shoulder. Maintain a tall spine throughout the stretch.
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