Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep your elbow stable and close to your side. Curl your hand towards your shoulder, flexing your elbow. Squeeze your bicep at the top, then slowly lower back to the start. Alternate arms.
To maintain proper form and target your biceps effectively, consciously pin your elbow close to your side throughout the entire movement, preventing any shoulder involvement. At the peak of the curl, actively squeeze your bicep to maximize muscle contraction and engagement, focusing on the feeling of the muscle working. Control the lowering phase by resisting gravity, ensuring a slow and deliberate descent to enhance muscle time under tension and prevent momentum. Maintain a neutral wrist position throughout the exercise to avoid unnecessary strain and ensure the focus remains on the bicep. Avoid swinging your body or using momentum to lift the weight, as this reduces bicep activation and increases the risk of injury; focus on a strict, controlled movement.
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