Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift shoulders towards ears, engaging upper traps and keeping arms straight. Pause briefly at the top, squeezing your traps. Slowly lower shoulders, resisting the downward pull. Maintain a neutral spine and head position throughout.
Keep your arms straight throughout the movement to isolate the upper traps and prevent shoulder joint involvement; bending your arms can shift the focus to other muscles. Engage your core and squeeze your glutes to stabilize your torso and prevent excessive arching or rounding of the back. Focus on lifting your shoulders straight up towards your ears, avoiding a forward shrug which would engage the neck muscles instead. Maintain a neutral head position, looking straight ahead, to prevent neck strain and ensure proper upper back activation. Control the lowering phase with deliberate resistance, as this eccentric contraction is crucial for muscle growth and injury prevention.
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