Bottle Weighted Concentration Curl
Description
The bottle weighted concentration curl is performed seated on a bench or chair, with the working elbow braced on the inner thigh and a water jug or weighted bottle held in the hand. The seated braced position eliminates body swing and isolates the biceps. It is a great home option when no dumbbells are available.
Muscle Group
Equipment Required
Bottle Weighted Concentration Curl Instructions
- Sit on a bench or chair with feet flat on the floor.
- Hold a weighted bottle in one hand by the handle.
- Spread your knees and lean slightly forward.
- Brace the back of your upper arm against the inside of your thigh.
- Let the bottle hang straight down with the arm extended.
- Curl the bottle up toward your shoulder.
- Squeeze the biceps hard at the top.
- Lower the bottle slowly back to the start. Complete reps on one side before switching.
Bottle Weighted Concentration Curl Form & Visual
Bottle Weighted Concentration Curl Benefits
- Strict biceps isolation
- No gym equipment required
- Eliminates body swing
- Useful for home training
- Easy to scale with bottle weight
- Builds biceps shape
Bottle Weighted Concentration Curl Muscles Worked
- Biceps brachii
- Brachialis
- Forearms
Bottle Weighted Concentration Curl Variations & Alternatives
- Concentration Curl
- Spider Curl
- Preacher Curl
- Cable Curl
