Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep upper arms still, elbows tucked. Exhale and curl dumbbells towards shoulders, flexing elbows. Squeeze biceps at the top. Inhale and lower dumbbells with control to full extension. Maintain straight wrists.
To stabilize the movement and isolate your biceps, keep your elbows pinned to your sides throughout the entire curl, preventing any shoulder involvement. Focus on squeezing your biceps hard at the peak of the contraction to maximize muscle engagement and ensure a full range of motion. Lower the dumbbells slowly and deliberately during the eccentric phase, resisting gravity to build strength and control the movement. Avoid swinging your body or using momentum to lift the weights, as this reduces bicep activation and increases the risk of injury. Throughout the exercise, maintain a neutral wrist position to prevent strain and ensure proper form.
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