Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Select the desired weight from the rack and assume a shoulder width stance. Using a pronated (palms down) grip, take a deep breath and curl the dumbbells towards your shoulders. Once the biceps are fully shortened, slowly lower the weight back to the starting position. Repeat for the desired number of repetitions.
Keep the elbows from drifting behind the body and avoid the shoulder shifting forward. Maintain a slight bend in the elbows at the bottom to keep tension on the biceps. Rotate the forearms slowly to protect the elbows and wrists. Use a slow eccentric to build tension and improve mind-muscle connection.
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