Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place upper arms firmly on the pad, elbows slightly bent. Curl dumbbells upward, keeping upper arms still. Squeeze biceps at the top, then slowly lower with control. Maintain pad contact throughout.
To ensure targeted bicep activation, actively pin your elbows against the pad throughout the entire exercise, preventing any shoulder involvement. Focus on squeezing your biceps hard at the peak of the curl to maximize muscle contraction and achieve a more complete workout. Lower the dumbbells slowly and deliberately, resisting the pull of gravity to build strength and control the movement, rather than letting them drop quickly. Avoid swinging your body or using momentum to lift the weights, as this shifts the focus away from your biceps and can lead to injury; instead, rely on pure bicep strength.
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