Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squat by pushing hips back and bending knees until thighs are parallel to the floor. Drive through your heels to stand. At the top, curl dumbbells towards your shoulders, elbows tucked. Squeeze biceps, then lower dumbbells with control.
To protect your knees, ensure they track over your toes throughout the squat movement, maintaining alignment. Keep your chest lifted and shoulders back to engage your core and maintain a stable spine. Keep your elbows close to your body during the dumbbell curl to isolate your biceps and prevent momentum. Focus on driving through your heels as you stand from the squat to activate your glutes and hamstrings. Engage your core muscles by drawing your belly button towards your spine to stabilize your body and protect your lower back. Maintain a neutral grip on the dumbbells, avoiding wrist flexion or extension, to prevent unnecessary strain.
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