Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on a bench, back straight, feet flat. Hold a dumbbell in each hand, palms down, elbows bent at 90 degrees, upper arms parallel to the floor. Rotate shoulders outward, aligning forearms vertically. Press dumbbells overhead, extending arms fully. Lower back to the starting position.
Maintain a neutral spine and engage your core. Use a controlled motion; start with lighter weights to prioritize form and shoulder stability. Keep elbows at 90 degrees during the initial rotation. Exhale on the press, inhale on the lower.
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