Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding dumbbells with a neutral grip. Start with arms extended, palms facing each other. Engage your core, slightly bend knees. Raise dumbbells in an arc from hip to above shoulder height, keeping a slight bend in elbows. Squeeze chest at the top. Slowly lower to the starting position.
Use chest muscles to lift, avoid momentum. Maintain a slight elbow bend to protect joints. Control movements for muscle engagement. Engage your core for stability. Exhale on lift, inhale on lower. Prioritize form over weight.
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