Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set incline bench to 30-45 degrees. Lie face down, feet firmly planted. Hold dumbbells, arms extended. Engage core, maintain neck alignment. Exhale, retract shoulder blades, lift dumbbells. Pause at top, squeeze traps. Inhale, slowly lower to start. Repeat.
Squeeze shoulder blades at the top. Keep elbows slightly bent and fixed. Avoid momentum; control the movement. Maintain neutral spine. Start with lighter weights.
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