Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Initiate the movement by exhaling and drawing the barbell upward, focusing on bending your arms. Maintain contact between your upper arms and the pad, actively engaging your forearms and brachialis muscles as you reach the highest point. As you inhale, gradually lower the weight back to its starting position, ensuring your wrists remain in a straight, comfortable alignment. Avoid using any swinging or jerking motions during this controlled descent.
Press your upper arms consistently against the pad to keep the focus on your biceps and minimize any strain on your shoulders. Concentrate on a strong contraction of your forearms and brachialis at the top of the curl to get the most out of your bicep work. Lower the barbell with deliberate control, working against the weight's pull to enhance strength development. Keep your wrists straight and aligned throughout the exercise to protect your wrist joint. Ensure your elbows stay stable against the pad to isolate the biceps and prevent using body movement to lift the weight.
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