Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set an incline bench to 45 degrees. Lie face down, arms extended, holding an EZ-bar with a pronated grip, shoulder-width apart. Curl the bar upwards by flexing your elbows, keeping upper arms still. Squeeze biceps at the top. Slowly lower the bar back to the starting position.
Maintain straight wrists. Focus on bicep and forearm engagement, minimizing shoulder use. Control the movement, avoid momentum. Exhale on the curl, inhale on the lower. Start with a lighter weight.
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