Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Maintain upright posture, back straight, chin lifted. Extend one arm overhead, then bend the elbow, aiming your hand between your shoulder blades (biceps near your ear). Gently grip your elbow with the opposite hand and pull towards your head. Feel the stretch in your triceps and lats; adjust elbow/torso if needed. Hold for 20-30 seconds, breathing deeply. Release and repeat on the other side.
Maintain a gentle upward gaze throughout the stretch. Breathe deeply and ease into the stretch, feeling a mild pull. Align your upper arm close to your head before stretching.
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