Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust the incline bench to a moderate angle, ensuring your back is supported. With your feet firmly planted, grip a pair of dumbbells, palms facing up. Lift one weight towards your shoulder, squeezing your bicep at the peak of the movement. Gradually return to the starting position and repeat on the other side.
Focus on a deliberate tempo throughout the entire motion to maximize bicep activation. Prevent momentum by keeping your upper body still and stable. Keep your elbows tucked in close to your torso to isolate the targeted muscles. Coordinate your breathing by releasing air as you lift and drawing it in as you lower the weight. Maintain consistent contact between your back and the bench for stability. Don't hesitate to select a lighter dumbbell if you find the weight too challenging.
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