Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core for stability. Exhale and raise dumbbells out to the sides in a wide arc, leading with your elbows. Squeeze shoulder blades at the top, pause, then inhale as you slowly lower to the starting position, maintaining a slight elbow bend.
To initiate the movement, focus on leading with your elbows as you raise the dumbbells, ensuring your upper arms move first to properly activate the rear deltoids. Actively squeeze your shoulder blades together at the peak of the movement to maximize contraction and ensure you're targeting the correct muscles. Maintaining a slight bend in your elbows throughout the exercise helps prevent hyperextension and protects your joints, while also allowing for a more controlled range of motion. Avoid swinging your body to lift the weights, as this shifts the focus away from your rear deltoids and can lead to injury; instead, rely on muscular strength. Finally, keep your spine in a neutral position throughout the exercise to maintain proper form and prevent lower back strain.
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