Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding a barbell with an overhand grip behind you. Arms extended, slight elbow bend. Engage your core, keep back straight. Shrug shoulders as high as possible, pause, squeeze traps. Slowly lower to start.
Use a manageable weight. Isolate shoulder movement; avoid arm involvement. Maintain a neutral head position. Control the pace. Exhale on the lift, inhale on the lower. Avoid shoulder rolling.
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