Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Raise dumbbells to the sides with a slight elbow bend, leading with your elbows. Continue until arms are parallel to the floor, forming a 'T' shape. Squeeze your shoulders at the top and hold briefly before slowly lowering the dumbbells back to the starting position.
To initiate the movement, lead with your elbows, ensuring they move outwards rather than relying solely on your shoulder muscles to lift the weight. Maintaining a slight bend in your elbows throughout the exercise helps protect your joints and allows for a more controlled range of motion, preventing hyperextension. At the peak of the movement, actively squeeze your shoulder muscles together to maximize engagement and achieve a full contraction. Lower the dumbbells slowly and with control, resisting the urge to drop the weight, which helps build strength and minimizes the risk of injury.
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