Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and maintain an upright posture. Press your hand upward towards the ceiling, fully extending your arm without locking your elbow. Keep your wrist straight and core tight as you slowly lower your hand back to shoulder height. Alternate arms after each set.
To protect your lower back, consciously tighten your core muscles throughout the exercise, drawing your belly button towards your spine. Keep your elbows close to your body to isolate the shoulder muscles and prevent unnecessary strain. Press your hand directly upward, imagining you're pushing against a ceiling, to ensure proper shoulder engagement. Maintain a neutral spine, avoiding any arching or rounding of your back, to promote stability and prevent injury. Ensure your wrist remains aligned with your forearm, avoiding any bending or deviation, to protect your wrist joint.
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