Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start in an athletic stance, knees slightly bent. Rapidly alternate raising one arm to shoulder height while lowering the other, creating a wave-like motion. Engage your core and hips to power the movement, maintaining an upright posture throughout the set.
Initiate the arm movement by driving your hips forward and backward to generate momentum and a more powerful wave. Keep your core braced and engaged throughout the exercise to stabilize your torso and prevent lower back strain. Maintain your elbows close to your body to focus the effort on your shoulders and upper back, minimizing unwanted arm movement. Establish a consistent and steady rhythm to ensure smooth, controlled movements and maximize the effectiveness of the exercise. Consciously relax your shoulders to prevent tension and fatigue, allowing for a more fluid and comfortable range of motion.
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