Bottle Weighted Concentration Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Weighted
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachialis, Brachioradialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Concentration Curl
Visualised Target Muscle Groups
Front
Back
How to: Bottle Weighted Concentration Curl
- Sit on a bench or chair with your legs spread apart.
- Hold a dumbbell in one hand and lean slightly forward.
- Rest your elbow on the inside of your thigh.
- Slowly lift the dumbbell towards your shoulder, keeping your elbow stationary.
- Lower the dumbbell back down to the initial position and repeat.
Common Mistakes
- Using too much momentum to lift the weight.
- Not keeping the elbow still during the lift.
- Lifting the weight too high above the shoulder level.
Modifications
- Use lighter weights for beginners.
- Perform the exercise seated to improve stability.
Tips
- Keep your elbow stationary against your thigh for better isolation.
- Squeeze the bicep at the top of the movement for maximum contraction.
- Lower the weight slowly to increase time under tension.
Bottle Weighted Concentration Curl Alternatives
Tags
biceps
strength
arms
workout
weight training
isolation
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