Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Start standing with your feet shoulder-width apart holding a pair of dumbbells. Raise the weights up to shoulder height, with your elbows high (elbows parallel or just above parallel to the floor). Squeeze your shoulder blades, abs, and glutes to create full-body tension. Push your butt back, then bend your knees to lower down into a squat. Aim to descend just below parallel for this exercise. Push up through your heels to power up out of the bottom of the squat. As you explode up, use the force to drive the dumbbells overhead. Control the weight back down to shoulder height before transitioning into the next rep.
Keep elbows high to protect shoulders and engage core. Maintain chest up, avoid tipping forward. Squat to at least parallel for full benefit. Perform reps with control, avoid rushing.
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