Bottle Hammer Curl Exercise Guide
Exercise Profile
- Target
- Brachialis
- Equipment
- Weighted
- Body Part
- Upper Arms
- Primary Muscle
- Brachialis
- Secondary Muscles
- Biceps Brachii, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Bottle Bicep Curl
How to: Bottle Hammer Curl
- Stand or sit holding a weight in each hand with your arms at your sides.
- Keep your elbows close to your body and curl the weights while keeping your palms facing each other.
- Lift until your forearms touch your biceps, then slowly lower back to the start position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Swinging the weights instead of using proper form.
- Lifting too heavy, which can compromise form.
Modifications
- Use lighter weights to start if you're new to this exercise.
- Perform the exercise seated to provide more stability.
Tips
- Keep your elbows close to your body throughout the movement.
- Control the motion during both the lift and the return.
Bottle Hammer Curl Alternatives
Tags
biceps
strength
upper arms
weight training
curl
muscle building