Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding dumbbells, palms facing forward. Start with arms extended, dumbbells lightly touching your thighs. Brace your core, retract your shoulders, and maintain an upright torso. Drive your elbows straight back, allowing the dumbbells to 'drag' up your chest – keep them in contact with your ribs. Pause at the top, elbows pointing back, squeezing your biceps. Lower slowly (2-3 seconds), maintaining contact with your torso. Reset and repeat. Perform 3 sets of 8-12 reps.
Focus on driving your elbows back, not up. Keep dumbbells glued to your torso throughout the movement. A shorter range of motion is normal; avoid swinging the weights. Use a lighter weight than you would for a standard curl to ensure proper form and maximize bicep engagement.
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