Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip the EZ-bar with palms up, hands narrower than shoulder-width. Keep upper arms still against your thighs, exhale, and curl the bar towards your shoulders, flexing your forearms. Squeeze biceps at the top, then inhale and slowly lower the bar to full extension, controlling the weight.
To maintain proper form, keep your upper arms pressed firmly against your inner thighs throughout the entire movement, preventing any shoulder involvement and isolating the biceps. At the peak of the curl, consciously squeeze your biceps muscle to maximize contraction and ensure you're fully engaging the target muscle group. Lower the weight slowly and deliberately, resisting the pull of gravity to build strength and control, and avoid momentum. Avoid using body sway or momentum to lift the weight, as this reduces bicep activation and increases the risk of injury; focus on a strict, controlled movement. Ensure a full extension of your arms at the bottom of the repetition, which fully stretches the bicep muscle and contributes to a more complete range of motion.
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