Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin with the dumbbells supported on your fingertips to create a stretch. Then, lift the weights upward by bending your wrists, actively contracting your forearm muscles. Pause momentarily at the highest point of the movement. Finally, lower the dumbbells back to the starting position with a controlled descent, keeping your forearms still.
To truly target the wrist muscles, start the lifting motion only with your wrists, avoiding any movement in your upper arms. At the top of the curl, focus on a strong squeeze of your forearm muscles to maximize the feeling of engagement. Lower the weights deliberately to avoid using momentum and to ensure you’re working through the full range of motion. Maintain a stable upper arm position, keeping your elbows close to your body. This prevents your biceps or shoulders from assisting and ensures proper wrist isolation.
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