Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Sit on a bench, feet flat, holding a dumbbell with a neutral grip. Rest your elbow on your thigh or torso for stability. Extend your arm, then curl the dumbbell upward, rotating your wrist so your palm faces up. Pause, squeeze your bicep, and lower with control, returning to the neutral grip. Repeat on both arms.
Maintain controlled movements to engage muscles and prevent injury. Keep your elbow stable to isolate the biceps. Use a lighter weight to ensure full range of motion and proper form. Engage your core for stability. Exhale during the curl, inhale during the lowering phase.
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