Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Curl dumbbells towards shoulders, keeping upper arms still. Rotate palms forward to shoulder height, then press overhead to full extension. Lower weights controlled to shoulder height, maintaining posture. Rotate palms back and lower to starting position.
Keep your elbows close to your body throughout the movement to isolate the biceps and prevent unwanted shoulder involvement, ensuring a focused contraction. Actively drive through your shoulders during the overhead press portion to engage the deltoids and maximize the push, visualizing pushing the dumbbells straight up. Engage your core muscles and maintain a neutral spine to prevent arching of the lower back, which will improve stability and protect your spine. Control the rotation of your palms throughout the exercise, avoiding jerky movements and focusing on a smooth, deliberate motion for optimal muscle activation.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.