Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and lift your upper body off the floor, extending dumbbells straight up. Pause, squeeze your abs, then slowly lower back down with control.
Keep your chin slightly off your chest to prevent neck strain and ensure proper upper back engagement. Press firmly through your heels to ground yourself and prevent arching your lower back. Squeeze your abdominal muscles intensely at the top of the movement to maximize core activation and stability. Control the lowering phase to avoid momentum and maintain muscle engagement throughout the exercise. Focus on maintaining a neutral spine throughout the entire movement to protect your back and optimize form.
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