Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin with your palms facing down as you lift the dumbbells upwards, straightening your arms completely. At the peak of the movement, briefly hold the position, squeezing your shoulder muscles. As you lower the weights, rotate your wrists so your palms face forward, returning to the initial starting position. This exercise combines an overhead press with a wrist rotation to target multiple muscle groups.
Emphasize pushing your elbows away from your body during the lowering phase to really stretch your shoulders. Start the upward movement by rotating your wrists, which will help activate your forearms and shoulders in a coordinated way. Keep your shoulder blades pulled back and down throughout the entire exercise to support your shoulders and maintain good form. Engage your core muscles to keep your body stable and prevent your lower back from overextending. Lower the dumbbells with control, resisting the weight to enhance muscle strength.
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