Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin with a supinated grip, letting your arms dangle freely. As you exhale, draw the weights upward, ensuring your elbows remain stationary and slightly outward. At the highest point, contract your biceps forcefully, widening your hands beyond shoulder width. Slowly lower the weights back to the starting position, maintaining control and avoiding fully straightening your arms.
Keep your elbows still and slightly outward to ensure you’re only working your biceps and not your shoulders. Focus on squeezing your biceps hard at the top of the movement, widening your hands slightly for a more intense contraction. Avoid using any body movement or momentum to lift the weights; the focus should be on deliberate, controlled motion. Maintain a constant forward-facing palm position throughout the exercise. Control the lowering phase, resisting the weight’s pull to strengthen your biceps through the entire range of motion.
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