Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hold dumbbells with neutral grip. Maintain a slight bend in elbows. Raise arms to the sides until parallel to the floor, squeezing your shoulders at the top. Slowly lower weights back to the starting position.
Initiate the movement by leading with your elbows to ensure proper shoulder engagement and prevent wrist strain, focusing on a controlled outward motion. Position your pinkies slightly higher than your thumbs throughout the exercise to promote external rotation and protect your shoulder joint. Avoid swinging your body or using momentum to lift the weights, as this reduces the effectiveness of the exercise and increases the risk of injury. At the peak of the movement, consciously squeeze your shoulder muscles together to maximize muscle activation and achieve a full contraction. Control the descent of the weights, resisting the pull of gravity to build strength and maintain consistent muscle tension throughout the entire range of motion.
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