Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, keep back straight. Inhale as you raise dumbbells to the sides, leading with your elbows until arms are parallel to the floor. Squeeze shoulders, pause, then exhale and lower dumbbells with control, maintaining a slight elbow bend.
To maximize upper body engagement, initiate the movement by leading with your elbows, focusing on feeling the work in your shoulder muscles rather than just lifting with your arms. Consciously depress your shoulder blades and keep them down throughout the exercise to prevent shrugging and ensure proper form, which will also help protect your shoulder joints. Maintaining a slight bend in your elbows prevents hyperextension and reduces stress on the joints, allowing for a more controlled and sustainable range of motion. Actively tighten your core muscles throughout the entire movement to stabilize your spine and prevent lower back arching, contributing to overall stability and power. Control the tempo of both the lifting and lowering phases to build strength and muscle endurance, avoiding rushed movements that can compromise form and reduce effectiveness.
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