Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Grip rings at chest height, extend arms behind you with chest open and core tight. Lean forward controlled until arms fully extended, elbows tucked, no back arch. Curl back using biceps, keeping elbows close—squeeze hard at top. Return with control, maintain tension—prioritize form over reps.
Keep elbows tight to body—no flaring! No lower back arch—brace core tight. Control slow lowering—no dropping. No swinging—strict curl only. Grip firm for safety and power.
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