Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Perform 7 bottom-half reps, curling the bar from thighs to parallel, controlling the descent. Then, complete 7 top-half reps from parallel to full contraction near the chest, lowering back to parallel. Finally, do 7 full-range reps from thighs to chest, squeezing biceps and controlling the lowering phase. Keep elbows tucked and engage your core; avoid body swing.
To maintain stability and isolate your biceps, focus on pinning your elbows close to your ribs throughout the entire exercise, preventing any shoulder involvement. At the peak of each repetition, consciously squeeze your biceps as hard as possible to maximize muscle activation and achieve a full contraction. Control the movement throughout the entire range of motion, resisting gravity on both the lifting and lowering phases to build strength and prevent injury. Avoid any body swing or momentum by maintaining a stable core and controlled movements, ensuring the biceps are doing the work. Maintain a neutral wrist position throughout the exercise to prevent strain and ensure proper form.
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