Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a bar or rope to a high pulley cable. Stand facing the machine, feet shoulder-width apart, knees slightly bent. Grasp the attachment with an overhand grip, palms down, at shoulder width. Keep elbows close to your sides, forearms parallel to the floor. Engage your core, maintain a straight back. Extend your elbows to fully extend your arms, pushing the attachment down. Pause briefly at the bottom, contracting your triceps. Slowly return to the starting position with control. Repeat.
Maintain a neutral spine. Keep elbows stationary and close to your body. Select a weight allowing for proper form. Focus on squeezing the triceps at the bottom. Avoid momentum; control the entire movement. Experiment with different attachments.
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