Bottle-Weight Concentration Curl
Build bigger biceps with Bottle-Weight Concentration Curls! Target your muscles more effectively with this isolation exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit down on the edge of a bench or chair with your feet flat on the ground, spaced apart for stability.
2. Grasp the handle of the weighted bottle with one hand using an underhand grip (palm facing upwards).
3. Place the back of your upper arm against your inner thigh just above the knee, keeping your arm fully extended towards the floor. This is your starting position.
4. Slowly curl the bottle upwards, moving only your forearm. Your upper arm and shoulder should remain still and pressed against your thigh throughout the movement.
5. Continue curling the bottle until your bicep is fully contracted and the bottle is at shoulder level.
6. Squeeze your bicep at the top of the movement for a count, then slowly lower the bottle back to the starting position.
7. Perform the desired number of repetitions, then repeat the exercise with your other arm.
Make sure to perform the exercise with controlled, smooth motions to maximize effectiveness and reduce the risk of injury. Adjust the weight of the bottle to match your fitness level and goals.
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