Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up on a preacher bench with your forearms resting securely on the pad. Holding a dumbbell with an overhand grip, start with your arms fully extended. Curl the weight upwards by contracting your biceps, keeping your upper arm firmly planted on the bench. Squeeze at the top of the movement and then slowly lower the weight back to the starting position.
Maintain a solid, unwavering position of your upper arm against the bench throughout the exercise. Perform each repetition with a slow and controlled tempo, avoiding any sudden movements. Don't lock out your elbow at the bottom of the curl to safeguard your joint. Exhale during the lifting phase and inhale as you lower the weight. Start with a manageable weight to focus on mastering the correct form. Keep your wrist straight and aligned to reduce strain.
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