Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Curl the bar up by flexing your elbows, keeping your upper arms still. Squeeze your biceps at the top, near shoulder level. Slowly lower the bar back to full arm extension as you inhale, maintaining core stability and avoiding body sway.
To prevent momentum and isolate your biceps, keep your elbows tucked close to your sides throughout the entire movement, focusing on a controlled curl. Really squeeze your biceps at the peak of the curl to maximize muscle engagement and feel the contraction. Avoid swinging your body or using momentum to lift the weight, as this shifts the focus away from your biceps and can lead to injury; instead, focus on a slow, deliberate motion. Ensure only your forearms are moving during the exercise, as any movement in your upper arms indicates improper form and reduces bicep activation.
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