Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep elbows close to your torso. Exhale and curl dumbbells up, rotating wrists. Squeeze biceps at the top, then slowly lower with control, avoiding elbow lockout.
To protect your lower back and maximize bicep engagement, keep your elbows tucked close to your sides throughout the entire movement, preventing them from drifting outwards. At the peak of the curl, actively squeeze your biceps to fully contract the muscle and enhance the feeling of the exercise. Engage your core muscles throughout the exercise to maintain stability on the ball and prevent lower back arching or excessive movement. Lower the dumbbells slowly and deliberately, resisting the pull of gravity to maintain constant tension on your biceps and avoid momentum. Avoid swinging your body or using momentum to lift the weights, as this reduces bicep activation and increases the risk of injury; focus on controlled movements.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.