Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep upper arms still and perpendicular to the floor. Bend elbows, lowering dumbbells in an arc towards your forehead until forearms are parallel to the floor. Pause briefly, then extend elbows to return to the starting position, avoiding full elbow lock.
To minimize shoulder involvement, keep your elbows tucked in close to your body throughout the entire movement, creating a more focused bicep contraction. Ensure your upper arms remain fixed throughout the exercise to isolate the biceps muscle and prevent momentum. As you press the dumbbells back up, consciously push through your pinkies to fully engage the biceps and achieve a complete contraction. Engage your core muscles to stabilize your torso and prevent unwanted movement during the exercise. Finally, maintain straight wrists throughout the exercise to avoid strain and ensure proper form.
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