Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Curl dumbbells towards shoulders, keeping elbows still. Pause at the top, rotating wrists downwards. Lower slowly with a pronated grip, rotating wrists back to the starting position at the bottom. Repeat, maintaining control.
Keep your elbows close to your body throughout the movement to isolate the biceps muscle and prevent momentum. Fully rotate your wrists at the top of the curl to maximize the stretch and contraction of the biceps. Control the lowering (eccentric) phase of the exercise to build strength and muscle endurance, resisting the pull of gravity. Avoid swinging your body or using momentum to lift the dumbbells, as this reduces bicep engagement and increases risk of injury. Maintain a slight bend in your elbows throughout the exercise to prevent hyperextension and ensure a smooth, controlled range of motion.
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