Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up a bench to a 45-degree angle. Take a pair of dumbbells and lie face-down on the bench. Let the dumbbells hang, with palms facing one another and elbows slightly bent. Maintaining those positions, open the arms up, initiating the movement with the rear delts. Contract the rear delts up top and go back down. Repeat the movement pattern.
Start with light dumbbells to maintain proper form. Keep your back flat, hinge at the hips, and avoid rounding or arching the spine. Maintain a slight bend in the elbows and move arms in a wide arc. Perform slow, controlled reps—lift and lower at the same pace. Focus on squeezing the upper back muscles throughout the movement.
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