Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench with a dumbbell in each hand. As you exhale, bring the weights up towards your shoulders by bending your elbows, keeping your upper arms stable. At the peak of the movement, contract your biceps strongly, then slowly return to the starting position, extending your arms fully as you inhale. The key is to maintain a stable upper arm position throughout the exercise.
Press your forearms firmly into the bench to stabilize your upper arms and prevent unwanted movement. Pause briefly at the highest point, really focusing on squeezing your biceps. Lift the weights using only your biceps, avoiding any body rocking or swinging. Fully extend your arms at the bottom of the curl to get a complete stretch. Lower the weights with control, resisting the downward pull to build strength.
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