Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding a weight plate at the 3 and 9 o'clock positions. Extend arms to shoulder height, elbows slightly bent. Engage your core. Rotate the plate left, as if steering, until your left hand is highest. Return to center and rotate right. Continue alternating, controlled movements.
Relax shoulders, avoid shrugging. Maintain a slight elbow bend. Perform slow, controlled movements. Keep your core engaged. Start with a lighter weight.
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