Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep elbows at shoulder height. Rotate forearms upward until parallel to the floor, squeezing your rotator cuff at the top. Slowly return to the starting position, maintaining control.
To ensure proper form, keep your elbows fixed at a 90-degree angle throughout the exercise, preventing any swaying or movement from the elbows themselves. Actively depress your shoulder blades, pulling them down and back to create a stable base and avoid shrugging. The rotation should originate solely from your shoulder joint, feeling the movement in your rotator cuff muscles rather than your upper arm. As you lower your forearms, resist the pull of gravity to maintain control and prevent momentum, engaging your muscles throughout the entire range of motion. Finally, focus on consciously squeezing your rotator cuff muscles at the peak of the movement to maximize muscle activation and ensure you're targeting the correct area.
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