Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start seated on a bench with dumbbells on your thighs. Recline back, holding the weights near your chest, and extend your arms above you. Lower the weights by bending your elbows to 90 degrees, then press upwards, engaging your triceps.
Choose a weight enabling 12+ reps with proper form. Retract your shoulder blades for stability. Concentrate on elbow flexion and extension, minimizing upper arm movement. Direct the weights towards the sides of your head during the descent. Maintain close elbows to maximize triceps involvement.
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