Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding dumbbells with palms facing you. Curl the weights up by flexing your biceps, then slowly lower them back down while keeping your arms straight. This exercise primarily targets the biceps, with secondary engagement from the forearms.
Choose a weight enabling 12-15 repetitions with good form. Reduce body sway for stability during the movement. Keep your elbows near your sides to maximize bicep activation. Control the dumbbells’ descent as carefully as their ascent.
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