Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and retract shoulder blades. Raise the bar forward, keeping arms straight, until arms are parallel to the floor. Pause briefly to squeeze your deltoids, then lower the weight with control.
Maintaining soft elbows throughout the movement will help isolate your shoulder muscles and prevent elbow strain, ensuring a more targeted workout. Control the descent of the bar by resisting gravity, which not only protects your joints but also maximizes muscle engagement. Avoid swinging your body to generate momentum, as this shifts the focus away from your shoulders and can compromise your form. Keep your chest up and shoulders back to promote proper posture and a full range of motion. Point your knuckles forward during the exercise to help activate and stabilize your shoulder muscles.
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