Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and curl your torso up towards your knees. Push the bar vertically with straight arms as you rise, squeezing your abs at the top. Slowly lower back to the starting position, controlling the bar's weight. Maintain a rounded back and neutral neck.
Initiate the curl by engaging your abdominal muscles, rather than relying on arm strength, to maximize core activation and prevent shoulder strain. Maintain a slight distance between your arms and the bar throughout the exercise to ensure you're working your core and not just your arms. Keep your neck in a neutral position by looking towards the ceiling or a fixed point in front of you to avoid neck discomfort and potential injury. Focus on drawing your ribs towards your knees during the upward curl to deepen the abdominal engagement and improve spinal flexion. Control the lowering phase by resisting the bar's weight, which builds strength and prevents momentum from taking over the movement.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.