Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, core braced, holding a dumbbell overhead with both hands, palms overlapping. Press the dumbbell straight up, arms fully extended, elbows pointing forward. Lower the dumbbell behind your head, keeping upper arms still, bending only at the elbows until forearms are parallel to the floor. Press back to full extension, squeezing the triceps at lockout. Maintain arm and upper arm position throughout. Control the descent for 2-3 seconds. Beginners: 3 sets of 10-12 reps.
Keep elbows forward throughout the movement, pointing straight ahead. Upper arms remain fixed; only the forearm rotates. Avoid arching your back; brace your core. Achieve full range of motion: lower until a stretch is felt, extend fully at the top.
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