Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie flat on a bench, feet firmly planted. Hold a dumbbell vertically with a diamond grip, palms facing you. Maintain a slight elbow bend (15 degrees) and brace your core, keeping your lower back pressed against the bench. Lower the dumbbell in a wide arc behind your head, maintaining the elbow angle. Descend until your upper arms are roughly parallel to the floor, feeling a stretch in your lats and chest. Pause briefly at the bottom, then pull the dumbbell back to the starting position, exhaling and engaging your lats and chest.
Maintain a locked elbow throughout the movement to avoid turning it into a triceps exercise. Keep your ribs pulled down and lower back pressed into the bench to prevent arching. Use a lighter weight to maximize the stretch. Focus on the stretch at the bottom of the movement, controlling the descent over 3-4 seconds and pausing briefly.
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