Bottle Weighted Reverse Curl
Description
The bottle weighted reverse curl is performed standing with water jugs or weighted bottles held with a pronated (palms-down) grip. The reverse grip biases the brachialis and forearm extensors. It is a great home option for forearm training when no dumbbells are available.
Equipment Required
Bottle Weighted Reverse Curl Instructions
- Stand tall holding a weighted bottle in each hand.
- Use a pronated (palms-down) grip on each bottle.
- Let the bottles hang at your thighs.
- Brace your core and keep your chest up.
- Curl the bottles up toward your shoulders.
- Keep your elbows pinned at your sides.
- Squeeze the forearms and brachialis at the top.
- Lower the bottles slowly back to the start.
Bottle Weighted Reverse Curl Form & Visual
Bottle Weighted Reverse Curl Benefits
- Targets the brachialis
- Builds forearm size
- No gym equipment required
- Useful for home training
- Easy to scale by changing bottle weight
Bottle Weighted Reverse Curl Muscles Worked
- Forearms
- Brachialis
- Biceps brachii
Bottle Weighted Reverse Curl Variations & Alternatives
- Reverse Curl
- Hammer Curl
- Wrist Curl
- Zottman Curl
