Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core and squeeze shoulder blades. Lift dumbbells out to the sides in a wide arc, keeping elbows bent and avoiding momentum. Raise arms to parallel with your back, hold briefly, then lower slowly with control.
Squeeze your shoulder blades together to create a stable base and engage your upper back muscles throughout the movement. Lead with your elbows to ensure the motion comes from your shoulder joint, rather than just swinging your hands, which helps target the correct muscles. Maintain a neutral neck position by looking straight ahead to avoid unnecessary strain and keep your spine aligned. Actively brace your core throughout the exercise to stabilize your body and prevent lower back arching, which will improve overall control and power.
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