Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding dumbbells with an overhand grip. Start with arms hanging, elbows bent at 90 degrees, palms facing you. Externally rotate shoulders, raising dumbbells until forearms are parallel to the floor. Press dumbbells overhead, fully extending arms. Reverse to starting position. Repeat.
Engage your core for stability. Maintain 90-degree elbow angle during rotation. Use controlled movements. Prioritize form over weight. Exhale on the press, inhale on the return.
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