Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on a bench, feet flat, shoulder-width apart. Hold a dumbbell in each hand, arms extended. Maintain a straight back and engaged core. Lift shoulders towards ears as high as possible. Pause, squeezing your traps. Slowly lower to the starting position. Repeat.
Maintain a neutral spine. Keep arms straight and relaxed, moving only your shoulders. Control the movement throughout the range of motion. Choose a challenging but manageable weight. Exhale on the lift, inhale on the lower. Perform slowly.
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