Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Begin standing with a shoulder-width stance, a slight bend in your knees, and dumbbells held at your sides, palms up. As you lift the weights, rotate your forearms so your palms face inward at the top. Lower the dumbbells with control, returning your wrists to the starting position.
Choose a weight that challenges you for 10-12 reps while maintaining proper form. Keep your elbows stable and close to your body during the entire exercise. Ensure full wrist rotation to fully activate the biceps. Control the lowering phase to keep consistent tension on your biceps. Engage your glutes and brace your core for stability.
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