Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place forearm across your stomach, tensioning the band. Rotate your forearm outward, keeping your elbow fixed. Squeeze your shoulder muscles at full rotation. Pause briefly, then slowly return to start, controlling the band. Alternate sides.
To maintain proper form, focus on keeping your elbow firmly glued to your side throughout the entire movement, preventing any unwanted arm movement. Initiate the rotation solely from your shoulder joint, visualizing a circular motion to isolate the targeted muscles and avoid compensating with your elbow. Consciously depress your shoulder blades downwards and back throughout the exercise, creating a stable base and preventing shrugging. Control the band's resistance during the return phase, resisting the pull to maintain constant tension and maximize muscle engagement. At the peak of the rotation, actively squeeze your shoulder muscles together to fully contract and feel the work in your shoulder.
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