Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin seated on a bench, feet flat, holding a barbell with an overhand grip, allowing your arms to fully extend downwards. Engage your arm muscles to raise the barbell until your arms are fully extended. Slowly lower the weight back to the starting position, controlling the descent.
Control the lowering phase to maximize muscle engagement. Focus on a deliberate, slow pace throughout each repetition. Avoid using momentum to lift the weight. Keep your core engaged for stability. Maintain a firm grip on the barbell.
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