Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start at parallel bars, arms extended, supporting your body weight. Keep elbows locked, core engaged, and body straight. Inhale, then exhale as you shrug your shoulders towards your ears. Briefly hold, then slowly lower back to the starting position. Repeat.
Maintain straight elbows to isolate the traps. Engage your core for stability. Perform slowly and deliberately, avoiding momentum. Breathe consistently – exhale on the shrug, inhale on the descent.
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