Alternating Bottle-Weight Hammer Curl

Starting Position: Stand upright with your feet shoulder-width apart. Hold a weighted bottle in each hand with a neutral grip (palms facing each other). Keep your arms fully extended by your sides with a slight bend in the elbows to avoid joint lockout.

Movement: Engage your core and maintain a straight back. Exhale and, with control, curl one bottle upward toward your shoulder by flexing the elbow. Keep your palm facing inward, and make sure to move only your forearm. The rest of your body, especially your upper arm, should remain still.

Top Position: Once the bottle reaches near shoulder height, pause and contract your bicep at the top of the movement. Ensure your wrist is straight and in line with your forearm.

Return: With a controlled motion, lower the bottle back to the starting position, inhaling as you do so.

Alternate: Repeat the movement with the opposite arm.

Continue: Alternate between arms for the desired number of repetitions and sets.

Tips: Keep your movements controlled to maximize muscle engagement and avoid using momentum. Do not swing your body or use your back to lift the bottles. Keep your elbows close to your body throughout the exercise. Adjust the weight of the bottles according to your fitness level. Maintain steady breathing, exhaling on the exertion (lifting phase) and inhaling on the return. Performing this exercise with the appropriate form will help ensure you are targeting the biceps effectively and safely.

---