Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and maintain an upright torso. Curl the bar towards your shoulders, bending at the elbows. Keep elbows close to your sides and squeeze your biceps at the top. Slowly lower the bar back to full arm extension.
To maintain stability and prevent momentum, actively pin your elbows against your sides throughout the entire curl, focusing on isolating the biceps muscle. Keep your chest lifted and shoulders back to prevent rounding and ensure proper spinal alignment, which will also help engage your core. At the peak of the curl, consciously squeeze your biceps as hard as possible to maximize muscle activation and feel the contraction. Control the lowering phase (eccentric) by resisting the pull of the weight, which increases time under tension and promotes muscle growth and strength.
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