Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie face down, arms extended diagonally overhead (45 degrees, thumbs up). Brace core, glutes engaged, shoulders down, forehead on mat. Lift arms 3-4 inches, squeezing lower traps to maintain straight arms. Retract shoulder blades, hold briefly, feeling the contraction between your shoulder blades. Lower arms with control.
Align your arms between forward and outward. Depress your shoulders and maintain back engagement. Extend your elbows fully before each repetition.
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