Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower into a squat by bending knees and hips, keeping your back straight and dumbbells at your sides. Descend until thighs are parallel to the floor or as far as your mobility allows. Exhale, push through your heels to stand, driving hips forward, and simultaneously curl the dumbbells toward your shoulders, keeping upper arms still. Squeeze biceps at the top, then lower the dumbbells controlled to your sides.
Maintain an upright chest to engage your core and promote a more stable posture throughout the movement. Ensure your knees track directly over your toes during the squat to prevent valgus collapse and protect your knee joints. Keep your elbows close to your body during the bicep curl to maximize bicep activation and avoid unnecessary strain on your shoulders. Actively brace your core muscles throughout the exercise to stabilize your spine and improve power transfer. Press your heels firmly into the ground during the squat to maintain balance and engage your glutes and hamstrings effectively.
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