Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, curl your torso towards your thighs, and press the dumbbell overhead with a straight arm. Extend fully, keeping the shoulder stable. Lower with control, vertebra by vertebra, returning the dumbbell to your chest.
Maintain a tight core throughout the entire movement to stabilize your spine and prevent lower back strain, focusing on drawing your belly button towards your spine. Actively pack your shoulder by squeezing your shoulder blades together before pressing the dumbbell upwards, which will protect your shoulder joint and maximize the upper back muscle engagement. Control the eccentric (lowering) phase by resisting the weight's pull, lowering your torso slowly and deliberately to build strength and minimize the risk of injury. Press the dumbbell straight up towards the ceiling, ensuring your arm is aligned with your body to avoid unnecessary stress on your shoulder and elbow. Avoid twisting your torso during the exercise, as this can compromise your form and potentially lead to injury; focus on a controlled, vertical movement.
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