Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin by standing with your feet set at shoulder-width, gripping an EZ-bar with your palms facing up. Maintain a straight back and keep your elbows tucked in close to your body throughout the movement. As you exhale, lift the bar by flexing your biceps, ensuring your upper arms remain still. Fully contract your biceps at the top, then return the weight to the starting point under control.
Focus on a deliberate, steady pace to prevent any jerky movements. Keep your upper arms fixed against your sides to maximize bicep activation. A slight bend in your knees will help with balance and stability. Select a weight that allows you to maintain good form throughout the entire set. Tighten your abdominal muscles to help stabilize your core. Avoid using your body to propel the weight upwards.
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