Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with dumbbells at your sides, then lift them outward, guiding the motion with your elbows. Bring the weights forward until your arms are nearly straight, then lower them back down deliberately. Next, bend at your hips, raising the dumbbells to the sides while drawing your shoulder blades together. Slowly lower the weights while maintaining this hip hinge.
Focus on using your upper back and shoulder muscles to lift, not just your arms, by starting the movement with your elbows. Keep your shoulders from creeping up toward your neck; instead, press down on your shoulder blades. Really contract your shoulder blades at the highest point of the movement to get the most out of each repetition. Tighten your abdominal muscles to protect your lower back throughout the exercise. Control the descent of the weights, resisting the downward pull to enhance strength and muscular endurance.
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