Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage upper back muscles by squeezing shoulder blades together. Lift arms 3-6 inches, keeping elbows bent. Hold briefly, then slowly lower.
Actively squeeze your shoulder blades together throughout the movement to maximize upper back engagement and ensure proper form. Keep your neck in a neutral position, avoiding any tilting or craning, to prevent strain and maintain spinal alignment. Consciously depress your shoulders down and away from your ears, preventing them from creeping up towards your neck, which can limit range of motion and reduce muscle activation. Visualize and maintain a 'W' shape with your arms and torso to promote scapular retraction and a balanced upper body position.
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