Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Curl dumbbells towards shoulders, flexing elbows only. Keep elbows tucked and stationary. Squeeze forearms and brachialis at the top. Lower slowly to full extension, maintaining a slight elbow bend.
To protect your elbows and isolate your biceps, keep your elbows tucked close to your body throughout the entire curl, preventing them from drifting outwards. Focus on controlling the lowering phase (eccentric) of the exercise by resisting the pull of gravity, which will maximize muscle fiber recruitment and growth. At the peak of the curl, consciously squeeze your biceps and brachialis muscles to ensure full contraction and enhance muscle activation. Avoid swinging your body or using momentum to lift the dumbbells, as this shifts the focus away from your biceps and can lead to injury; instead, rely on your bicep strength. Maintain a neutral wrist position throughout the exercise to prevent strain and ensure proper form.
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