Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Curl handles up, flexing elbows. Squeeze biceps at the top with forearms vertical. Slowly lower handles to full extension, keeping upper arms pinned to the pad. Maintain straight wrists and avoid elbow lift.
Pin your elbows firmly against the pad to isolate the biceps and prevent momentum. Initiate the curl with a slight wrist movement, ensuring your wrists remain straight throughout the exercise. Fully squeeze your biceps at the top of the movement to maximize muscle engagement and feel the contraction. Control the lowering phase to maintain tension on the biceps and avoid using gravity to assist the movement. Keep your chest forward to prevent excessive arching of the back and maintain a stable torso.
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