Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the barbell with a wide overhand grip. Stand tall, engaging your chest and shoulders. Shrug your shoulders straight up towards your ears, squeezing your traps at the top. Lower slowly with control. Repeat, maintaining proper form.
Focus on squeezing your upper traps as you shrug your shoulders upwards, aiming to touch them towards your ears to maximize muscle engagement; this helps ensure you're isolating the correct muscles. Keep your arms locked throughout the entire movement to avoid putting stress on your elbows and shoulders, and to ensure the focus remains on your traps. Engage your core muscles by drawing your belly button towards your spine to stabilize your body and prevent unwanted swaying or arching. Avoid using momentum to lift the weight, as this reduces the effectiveness of the exercise and can lead to injury; instead, prioritize controlled movements throughout the entire range of motion.
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