Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start on an elevated surface, feet hip-width apart, holding a barbell or dumbbells. Arms straight, weight hanging. Slowly roll down your spine, vertebra by vertebra, tucking your chin and rounding your upper back. Keep knees slightly bent, maintaining control. Pause at your maximum comfortable range of motion. Reverse the movement, rolling back up to the starting position.
Use a light weight to ensure proper form. Move slowly and deliberately for spinal articulation. Maintain a slight bend in your knees. Engage your core for stability. Exhale on the descent, inhale on the ascent. Avoid forcing the range of motion.
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