Bottle Hammer Curl
Description
The bottle hammer curl uses filled water bottles or jugs as makeshift weights for the hammer curl pattern. Holding a heavy bottle in each hand with a neutral grip, you curl them up to shoulder height. The neutral grip targets the brachialis for arm thickness.
Muscle Group
Equipment Required
Bottle Hammer Curl Instructions
- Fill two water bottles or jugs with water or sand for resistance.
- Stand tall with feet shoulder-width apart.
- Hold a bottle in each hand at your sides with palms facing each other.
- Pin your elbows against your sides.
- Brace your core and pull your shoulders back.
- Curl both bottles up by bending only at the elbows, keeping the neutral grip.
- Continue until the bottles reach shoulder height.
- Squeeze the biceps and brachialis at the top, then lower with control.
Bottle Hammer Curl Form & Visual
Bottle Hammer Curl Benefits
- Trains hammer curls with no traditional weights
- Hammer grip targets brachialis
- Builds arm thickness
- Useful for home or travel training
- Easy to scale by changing bottle weight
- Strong forearm engagement
Bottle Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
Bottle Hammer Curl Variations & Alternatives
- Dumbbell Hammer Curl
- Cross Body Hammer Curl
- Cable Hammer Curl
- Reverse Curl
