Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust an incline bench to a 45-degree angle and position yourself comfortably with your back supported and feet firmly planted. Grasp a dumbbell in each hand, palms facing upward, and extend your arms downward. Initiate the movement by bending your elbows to bring the weights toward your shoulders, squeezing your bicep muscles at the peak. Then, gradually return to the initial starting position, fully straightening your arms.
Focus on a deliberate, controlled pace throughout the entire exercise. Prevent momentum by avoiding any swinging or jerking motions. Keep your upper arms stable and close to your body, concentrating the effort on your forearms. Ensure you're moving through the complete range of motion for optimal results. Tighten your abdominal muscles to stabilize your core. Coordinate your breathing by releasing air as you lift and inhaling as you lower the weights.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.