Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing thighs. Keep elbows locked and stationary throughout. Curl the dumbbells upward, rotating palms to face the ceiling (supination) until forearms are parallel to the floor. Squeeze biceps at the top, hold briefly, then slowly lower dumbbells back to the starting position, rotating palms back to the neutral grip.
Maintain a stable elbow position throughout the movement Rotate your forearms smoothly and deliberately Engage your core to maintain a straight back Focus on forearm rotation around a fixed elbow
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.