Bottle-Weight Reverse Curl
Build arm strength at home! The Bottle-Weight Reverse Curl targets biceps & forearms using everyday items. Simple, effective, & budget-friendly.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a weighted bottle with both hands using an overhand grip (palms facing down) and arms fully extended downwards.
3. Keep your elbows close to your body and wrists straight throughout the exercise.
4. Exhale as you curl the bottle upwards towards your shoulders, focusing on moving only your forearms and keeping your upper arms stationary.
5. Squeeze your biceps and forearms at the top of the movement for a moment.
6. Inhale as you slowly lower the bottle back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions and sets.
Ensure to maintain good form throughout the exercise to avoid injury and maximize effectiveness. Adjust the weight to suit your fitness level. If a weighted bottle is not available, a similar weighted object that can be securely gripped can be used instead.
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