Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift dumbbells to shoulder height, elbows leading until upper arms are parallel to the floor. Rotate shoulders outward to a 'goalpost' position, keeping upper arms stable. Press dumbbells overhead, extending arms nearly straight. Lower controlled to the goalpost. Internally rotate shoulders to return to the upright row position. Lower dumbbells back to the starting position.
To engage your back muscles effectively, lead with your elbows during the rowing motion, focusing on squeezing your shoulder blades together. Maintaining horizontal upper arms during the rotation phase ensures you're isolating the correct muscles and preventing unnecessary strain on your shoulders. During the overhead press, consciously align your wrists, elbows, and shoulders to maximize power and stability, preventing any twisting or imbalance. Actively brace your core throughout the entire exercise to stabilize your spine and transfer power efficiently. Control the descent of the dumbbells to maintain tension and prevent momentum from taking over, ensuring a full range of motion and muscle engagement.
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