Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Rotate forearm toward torso, keeping upper arm stable. Maintain a 90-degree elbow angle and retracted scapula. Exhale as you slowly return to the starting position, avoiding shoulder lift.
Securely fix your upper arm to a bench or stable surface to prevent unwanted movement and ensure focus on forearm rotation; this will help isolate the targeted muscles. Actively retract your shoulder blades downwards and towards your spine throughout the exercise to create a stable base and protect your shoulder joint. Control the rotation slowly and deliberately, resisting the urge to rush the movement, which will maximize muscle engagement and prevent injury. Maintain a consistent 90-degree angle at your elbow to ensure proper form and prevent strain, adjusting your body position as needed. Avoid using momentum to swing the weight; focus on controlled movements to effectively target the muscles and improve strength.
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