Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Secure a sturdy vertical pole. Place one hand (overhand) at waist height and the other (underhand) above your head. Engage your core and pull with the upper hand, pushing with the lower to lift off the ground. Maintain a straight, horizontal body and constant tension. Hold, then slowly lower.
Strengthen core and shoulders beforehand. Practice a tucked hold for balance. Grip firmly and engage lats for stability. Keep your body rigid, avoid bending. Breathe steadily and increase hold time gradually.
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