Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core and glutes for a stable plank. Keep elbows high and fixed. Curl hands towards your temples, flexing your elbows. Squeeze biceps and forearms at the top, then lower with control.
To protect your shoulder joints, keep your elbows high throughout the exercise, forming a 90-degree angle. Ensure your palms face each other to maximize bicep engagement and prevent wrist strain. Maintain a rigid plank position, ensuring your body forms a straight line from head to heels to avoid lower back discomfort. At the peak of the curl, actively squeeze your biceps and forearms to fully contract the muscles and enhance the effectiveness of the exercise.
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