Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench, feet flat, holding a dumbbell with an overhand grip extended above your chest. Slightly bend elbows. Inhale, lower the dumbbell in an arc behind your head, feeling a stretch. Pause. Exhale, reverse the motion to the starting position. Repeat.
Relax head and neck. Control the movement; avoid momentum. Engage your core. Choose a weight allowing proper form and full range of motion. Maintain a slight bend in your elbows. Perform slowly.
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