Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
This exercise involves a rotational curl using a dumbbell in each hand. With your upper arms held close to your body, curl the weight upwards, rotating your wrist so your palm faces the ceiling. Pause briefly at the top, feeling the contraction in your bicep, then slowly lower the weight back to the starting position, reversing the wrist rotation. Perform this movement alternating between arms.
Keep your elbows stationary and close to your ribs to avoid involving your shoulders and truly focus on your biceps. As you lift, rotate your forearm so your palm ends up facing upwards – this maximizes bicep activation. Really contract your biceps at the highest point of the curl to get the most out of each repetition. Lower the weight with control, resisting the pull to build strength and avoid relying on momentum. Engage your core and maintain a stable posture to prevent using your body for leverage.
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