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 planted. Hold a dumbbell in each hand, palms facing each other. Extend arms down, slight elbow bend. Raise dumbbells outward and upward in a wide arc until arms are parallel to the floor. Pause, squeeze shoulder blades. Lower with control. Repeat.
Engage your core for stability. Avoid momentum; focus on controlled movements. Keep your head neutral. Start with lighter weights. Exhale on the lift, inhale on the lower. Adjust position or reduce weight if you feel neck or lower back strain.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.