Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, lift your chest. Curl handles towards your shoulders, keeping elbows fixed. Squeeze biceps at the peak, then slowly extend arms back to the starting position.
Maintain a tight core throughout the exercise to stabilize your body and prevent lower back arching, which will help focus the effort on your biceps. Keep your elbows locked in place throughout the movement to isolate the biceps muscle and avoid engaging other muscle groups. Fully squeeze your biceps at the top of the curl to maximize muscle contraction and ensure you're getting the most out of each repetition. Control the descent back to the starting position, resisting the urge to let gravity pull the weight down, as this eccentric phase is crucial for muscle growth and strength.
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