Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start with a dumbbell on the ground between your legs, standing with your feet slightly wider than shoulder-width apart. Sit back and lower yourself down, like a deadlift rep, then grab the weight's handle with an overhand grip. Hold your off arm out to the side. Stand up as powerfully and quickly as you can, pulling the dumbbell off the floor and using the power from your legs—if you've generated enough force, you'll raise your heels off the floor into triple extension. Keep the weight close to your torso. As you continue to pull the dumbbell up, explode through your hips to help power it up to shoulder height. Think of pulling the dumbbell toward your chest like you're zipping up a coat. Once the weight is at shoulder height, turn your elbow and punch the dumbbell over head. As the arm is extended, slide your weight beneath your extended arm. Stand staight up, squeezing your glutes. Lower the dumbbell down to your shoulder, then to the ground.
Generate power from hips, knees, and ankles — not the arms. Keep the dumbbell close to your body, like zipping up a coat. Drive with the legs and punch the dumbbell overhead — avoid making it a shoulder press. Maintain a tall, braced core to protect your lower back. Use manageable weight — form breaks down quickly with fatigue.
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