Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the dumbbell in an arc behind your head, maintaining a slight elbow bend and engaged core. Lower until your upper arm is parallel to the floor or alongside your ear, feeling a stretch in your lats and chest. Exhale and pull the dumbbell back over your chest, engaging your back and chest muscles. Keep your torso stable and avoid rotation. Alternate sides after completing the reps.
Actively brace your core and keep your ribs down to prevent excessive arching in your lower back and maintain stability throughout the movement. A slight bend in your elbows helps to protect your joints and allows for a more controlled range of motion, preventing locking or hyperextension. Engage your core muscles to stabilize your torso and prevent twisting, ensuring the movement is driven by your back and chest. Focus on feeling a stretch in your latissimus dorsi muscles during the lowering phase, which indicates proper engagement and range of motion. Control the dumbbell's arc throughout the exercise, avoiding jerky movements and ensuring a smooth, deliberate path for optimal muscle activation and injury prevention.
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