Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Pull dumbbell up towards your chin, leading with your elbow and keeping it close to your body. Raise until your elbow reaches shoulder height. Squeeze your shoulder and upper back at the top, then slowly lower to the starting position. Switch arms after each set.
Initiate the movement by leading with your elbow, focusing on drawing the dumbbell upwards rather than relying on momentum. Keep the dumbbell close to your body throughout the exercise to maximize muscle engagement and prevent unnecessary swinging. Ensure your elbow rises higher than your wrist during the upward phase, which will help target your shoulder muscles effectively. Be mindful to avoid shrugging your shoulders early in the movement; focus on a controlled, deliberate lift. At the top of the movement, consciously squeeze your shoulder blades together and engage your upper back muscles to achieve a full contraction.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.