Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and maintain an upright torso. Raise one dumbbell laterally, elbow slightly bent and leading the movement. Lift until your arm is parallel to the floor, thumb pointing up. Pause briefly, squeezing your deltoid. Lower slowly, resisting gravity. Alternate arms and repeat.
To initiate the movement, imagine pouring water from a pitcher, focusing on leading with your elbows to isolate the lateral deltoid. Maintain a tight core throughout the exercise to prevent lower back arching and ensure stability. Be mindful of your shoulder position and avoid shrugging, as this engages the trapezius muscle instead of the deltoid, diminishing the targeted muscle activation. A slight bend in the elbow helps maintain control and reduces stress on the joint during the lifting and lowering phases.
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