Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Curl a handle upward, flexing your elbow and keeping your upper arm stable. Squeeze your bicep at the top, pause, then slowly lower the handle while resisting the weight. Alternate arms immediately and repeat, maintaining control.
To ensure proper form and target your biceps effectively, focus on keeping your upper arms pressed firmly against the pad throughout the entire exercise, preventing any rocking or shifting. At the peak of the curl, consciously squeeze your bicep muscle to maximize contraction and enhance muscle engagement. Control the lowering phase by resisting the weight as you slowly return to the starting position, which helps build strength and prevents momentum. Maintain proper alignment by ensuring your elbows remain consistently aligned with the pivot point of the machine, promoting balanced muscle development and reducing the risk of injury.
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