Bottle Weighted Alternate Hammer Curl
Description
The bottle weighted alternate hammer curl uses weighted water bottles for an alternating hammer curl pattern. The neutral grip targets the brachialis and brachioradialis along with the biceps. It is a strong at-home arm builder when no dumbbells are available.
Equipment Required
Bottle Weighted Alternate Hammer Curl Instructions
- Stand tall holding a weighted bottle in each hand at the sides.
- Grip the bottles with a neutral palm facing the body.
- Set the elbows tight against the sides.
- Brace your core and keep the chest tall.
- Curl one bottle up toward the shoulder with palms facing in.
- Squeeze the brachialis hard at the top.
- Lower the bottle back down with control.
- Repeat on the other side. Continue alternating arms.
Bottle Weighted Alternate Hammer Curl Form & Visual
Bottle Weighted Alternate Hammer Curl Benefits
- Strong at-home arm builder
- Trains the brachialis
- Builds forearm thickness
- No dumbbells required
- Useful arm builder
- Travel-friendly setup
Bottle Weighted Alternate Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
- Forearm flexors
Bottle Weighted Alternate Hammer Curl Variations & Alternatives
- Hammer Curl
- Cross Body Hammer Curl
- DB Alternate Curl
- Preacher Curl
- Bottle Hammer Curl
- Dumbbell Prone Alternate Hammer Curl
- Dumbbell Incline Alternate Hammer Curl
