Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower one dumbbell to the side until your upper arm touches the floor, keeping the opposite arm extended. Press the lowered dumbbell back up, avoiding elbow lockout. Alternate arms each rep, engaging your core and maintaining a 45-degree elbow angle.
To protect your shoulder joint, maintain a consistent 45-degree angle at your elbows throughout the entire exercise, preventing them from flaring out or collapsing inwards. Actively brace your core and keep your back flat against the floor to stabilize your spine and prevent lower back strain during the movement. As you press the dumbbell back up, focus on engaging your chest muscles to ensure a balanced and powerful push, avoiding solely relying on your arm strength. Keep your opposite arm stable and slightly engaged to maintain balance and prevent unnecessary rotation, which can compromise form. Lower the dumbbells with control, resisting the pull of gravity to build strength and stability in your shoulder muscles.
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