Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep your upper arm still and curl the dumbbell to your shoulder. Squeeze your bicep at the top, then slowly lower the weight to full arm extension, avoiding elbow lock. Alternate arms after each set.
To isolate your bicep, keep your elbow pressed firmly against your thigh throughout the entire movement, preventing any swinging or momentum. Focus on squeezing your bicep muscle intensely at the peak of the curl to maximize muscle activation and feel the contraction. Avoid using your body to generate momentum; maintain a stable upper body and core to ensure the bicep is doing the work. Engage your core muscles throughout the exercise to stabilize your body and prevent rocking or instability, especially when performing the exercise on a stability ball. Control the lowering phase of the exercise, resisting the weight's pull to build strength and muscle endurance.
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