Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Position the seat so your triceps rest flush against the slanted pad with your armpits snug against the top edge. Sit firmly and grab the handles using a shoulder-width underhand (supinated) grip. Keep your chest pressed against the support pad and your upper arms flat against the cushion. Begin with your arms almost fully extended, leaving a slight bend at the elbows to protect the joints. Flex your elbows to pull the handles upward using your biceps, ensuring your upper arms remain completely still on the pad. Continue the upward curl until your forearms reach a vertical position to achieve peak bicep contraction. Hold the contraction briefly at the top while actively squeezing your biceps. Lower the handles back down with a steady, controlled pace to the starting position. Perform the target number of repetitions.
Keep your upper arms pinned flat against the cushion to prevent front deltoid involvement and isolate the biceps. Avoid swinging your body or using momentum to pull the weight up. Set up the machine properly to allow a complete, smooth range of motion without overstretching your tendons. Maintain slight tension in the biceps at full extension by avoiding a complete lockout at the bottom. Breathe out as you contract the weight upward and breathe in as you extend your arms back down. Keep your wrists neutral and aligned with your forearms to avoid unwanted joint strain.
Muscle Train is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.