Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend arms overhead, palms facing in. Inhale, bend elbows to lower dumbbells towards your head, keeping upper arms perpendicular to the floor. Exhale, extend elbows to raise dumbbells. Maintain a slight bend in your elbows at the top. Brace your core throughout.
Keep your elbows close to your head throughout the movement to maximize bicep engagement and prevent shoulder strain, imagining you're drawing your elbows towards a wall. Actively brace your core muscles throughout the entire exercise to stabilize your torso and protect your lower back, preventing excessive arching or rounding. Ensure your upper arms remain relatively fixed in position, avoiding any twisting or rotation that could compromise the targeted muscle activation. Control the lowering phase of the exercise, resisting gravity to build strength and prevent momentum, and focus on feeling the stretch in your biceps. Squeeze your biceps hard at the top of the movement to fully contract the muscle and maximize the effectiveness of each repetition.
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