Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin seated on a bench with your feet firmly planted and a dumbbell held in your hand, palm facing inward. As you prepare, rotate your hand so the weight rests in your fingers, ensuring your lower arm remains still. Initiate the movement by flexing only your wrist to lift the weight. Return to the starting position with a deliberate, controlled descent.
Focus on isolating your wrist, preventing any movement in your forearm. Prioritize proper form over lifting heavy weight; begin with a manageable load. Maintain a straight wrist throughout the exercise to prevent strain. Employ slow, deliberate motions to maximize muscle engagement and prevent swinging. Exhale as you curl the weight upwards, and inhale as you lower it.
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