Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand tall, keeping your core engaged and a slight bend in your elbows. With a wide range of motion, raise the dumbbells out to the sides, drawing your shoulder blades together. Continue lifting until your arms are roughly level with the floor. Hold this position momentarily, feeling the contraction in your upper back muscles before returning to the starting position.
Think about pinching your shoulder blades together as you lift to really activate the muscles in your upper back. Keep your elbows angled outward during the entire movement to properly target the rear deltoids and minimize any stress on your joints. Maintain a neutral spine throughout the exercise to protect your back and keep your body stable. At the peak of the movement, actively contract your rear deltoids to ensure they’re doing the majority of the work. Control the lowering phase of the exercise to maximize muscle engagement and prevent injury.
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