Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Retract shoulder blades and depress them. Raise arms into a Y shape with slightly bent elbows. Squeeze shoulder blades at the top, pause, then slowly lower dumbbells with control.
Initiate the movement by leading with your elbows to ensure proper shoulder engagement and prevent wrist strain, focusing on a smooth, coordinated motion. Actively squeeze your shoulder blades together at the peak of the movement to maximize upper back muscle activation and feel the contraction. Maintain a neutral neck position throughout the exercise by avoiding tilting your head up or down, which can cause discomfort or injury. Consciously keep your shoulders down and away from your ears to prevent upper trap dominance and promote a more balanced muscle activation pattern. Perform a controlled sweep upward, resisting the urge to rush the movement, to fully engage the muscles and maintain stability.
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