Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Find a bench and sit comfortably, ensuring your feet are planted firmly on the floor. With a dumbbell held in your hand using an overhand grip, prop your forearm onto your thigh, allowing your wrist to extend slightly beyond the edge. From this position, raise the dumbbell by extending your wrist upward, pausing briefly to notice the contraction in your forearm muscles. Slowly return to the starting position, repeating the movement on the opposite arm.
Focus on deliberate movements to maximize forearm muscle activation. Refrain from using any swinging or jerking motions. Begin with a lighter dumbbell to master the form. Be mindful of your wrist, striving to keep it in a neutral alignment. Maintain a stable position of your elbow throughout the exercise.
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