Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie face down, arms extended 90 degrees from your sides, thumbs up. Brace your core, relax your neck, and keep shoulders down. Lift arms, squeezing rear deltoids and middle traps. Maintain thumb position (thumbs up) and keep arms straight. Squeeze shoulder blades hard at the top, hold briefly, then lower arms with control.
Rotate your thumbs towards the ceiling at the start of each rep. Depress your shoulders, drawing them down and back. Maintain straight arms throughout the movement. Reach for arms parallel to the floor, focusing on shoulder blade squeeze.
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