Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up an incline bench at a moderate angle and grab a pair of dumbbells with an underhand grip. Sit tall, ensuring your torso is pressed firmly against the bench. As you exhale, lift the weights upwards, concentrating on squeezing your biceps at the top of the movement. Then, control the descent back to the initial position, feeling the stretch in your muscles.
Keep your upper arms close to your body throughout the exercise to prevent unwanted movement. Be mindful of your shoulder joint; avoid letting it drift forward as you lower the weights. A slight bend in your elbows at the bottom of the curl helps maintain constant tension on the biceps. A deliberate, controlled lowering phase will enhance muscle engagement and improve your focus.
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