Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin by engaging your core and slightly tucking your chin. As you exhale, lift the dumbbells directly upward until your arms are fully straightened. At the peak of the movement, draw your shoulder blades together, then slowly lower the weights back to the starting position while maintaining control and keeping your elbows aligned.
Focus on squeezing your upper back muscles together at the highest point to maximize the range of motion. Ensure your elbows track directly in line with your shoulders throughout the lift to protect your joints and target the shoulder muscles effectively. Keep your abdominal muscles braced to provide spinal stability and prevent your lower back from overextending. Control the lowering phase, resisting the weight's pull to enhance strength and muscular coordination. Maintain a natural, stable spine throughout the exercise by consistently engaging your core. Push the weights straight up, avoiding any rotation or deviation in your arm path.
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