Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep upper arms still, curl dumbbells to shoulders by bending elbows. Press dumbbells overhead by extending arms, fully extending without locking elbows. Lower dumbbells to shoulder level, then uncurl to the starting position.
To maintain stability, keep your elbows close to your sides throughout the entire movement, preventing unwanted momentum and focusing the effort on your biceps and shoulders. Engage your core muscles and maintain a neutral spine to avoid arching your back, which can put stress on your lower back and compromise form. Maintain a neutral grip on the dumbbells, avoiding excessive wrist rotation, to ensure consistent muscle activation and reduce the risk of wrist strain. Control the tempo of each repetition, resisting the urge to rush, to maximize muscle engagement and improve overall strength. Consciously relax your shoulders and keep them down and away from your ears to prevent upper trap activation and maintain proper shoulder alignment.
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