Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace your core. Lift shoulders straight up, extending arms. Squeeze traps at the peak, hold briefly. Slowly lower to a full stretch, exhaling.
Focus on lifting your shoulders directly upward towards your ears, avoiding any rolling or twisting motions to ensure you're isolating the trapezius muscles; imagine drawing your shoulders towards the ceiling. At the top of the movement, consciously squeeze your trapezius muscles together to maximize contraction and engagement, holding this squeeze for a beat. Maintain straight arms throughout the exercise to prevent compensation from your biceps or forearms, which will help isolate the shoulder muscles. As you lower, control the descent and allow your shoulders to stretch fully, feeling a gentle pull in your upper back to ensure a complete range of motion.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.