Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Kneel with a barbell in front, hands shoulder-width apart. Engage your core, keep your back straight, and shoulders over the bar. Slowly roll the bar forward by extending your arms, maintaining core tightness and a neutral spine. Extend fully while controlling the movement. Pause, then pull the bar back to the starting position, contracting your core. Repeat.
Engage your core throughout. Avoid hip drop; maintain a straight line from head to knees. Start with a limited range of motion and increase gradually. Focus on controlled movements. Exhale on the roll out, inhale on the return.
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