Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin seated on a bench, feet firmly planted and holding a dumbbell in each hand with palms facing your body. Maintain a straight spine and brace your core for stability. Start with your arms fully extended downwards, then curl one dumbbell towards your shoulder, bending at the elbow while preventing any movement in your upper arm. Pause briefly at the peak of the motion before reversing the movement and lowering the weight back to the starting position, alternating arms with each repetition.
Focus on a slow, deliberate pace to maximize muscle activation and reduce the risk of strain. Resist the urge to use momentum; the focus should be on your biceps and forearms doing the work. Keep your elbows tucked in close to your sides throughout the exercise. Coordinate your breathing by exhaling as you lift the weight and inhaling as you lower it. Select a weight that challenges you while still allowing you to maintain impeccable form. Contract your biceps forcefully at the highest point of each curl.
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