Alternating Bottle-Weight Bicep Curl
дома Biceps: Alternating curls with a bottle! Build strength, one rep at a time.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position: Sit on a bench or a sturdy chair with your back straight and feet planted firmly on the ground.
2. Grip the weight: Hold a bottle filled with water or sand (or any other available weight) in one hand with your palm facing forward.
3. Support: Place your other hand on your thigh or hold onto the bench for support.
4. Perform the curl: Keeping your elbow close to your body, curl the bottle upwards towards your shoulder, contracting your bicep.
5. Squeeze and hold: Squeeze your bicep at the top of the movement for a moment and then slowly lower the bottle back down to the starting position.
6. Alternate: Perform the same movement with the opposite arm.
7. Continue alternating: Continue to alternate arms for the desired number of repetitions and sets.
Note: Make sure to maintain control of the movement throughout the exercise, avoiding any swinging or momentum to ensure maximum engagement of the bicep muscles. Adjust the weight of the bottle to suit your strength and comfort level.
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