Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin by gripping a barbell and, using only your arm muscles, lift it towards your shoulders by bending your elbows. At the highest point, contract your biceps forcefully. Then, gradually return the weight to the starting position, extending your arms fully while keeping your elbows close to your body. This exercise primarily targets the biceps brachii.
Maintain a stable core throughout the entire movement to avoid swaying. Keep your elbows pinned against your sides to isolate your biceps and protect your shoulder joint. At the peak of the curl, actively squeeze your biceps, drawing your forearms closer to your shoulders. Ensure your wrists remain straight and aligned to minimize strain. Your upper arms should remain relatively still – if they’re moving, reduce the weight you’re using. Focus on a deliberate and controlled tempo for optimal results.
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