Bottle Weighted Alternate Hammer Curl
Gym Exercise Card
Equipment
The Bottle Weighted Alternate Hammer Curl is a bicep-oriented exercise using weight plates to enhance forearm and upper arm strength. It targets the brachialis and brachioradialis muscles, offering a balanced approach to arm development.
How to do it
- Stand with feet shoulder-width apart, holding a weight plate in each hand, arms hanging naturally at your sides.
- Keep your elbows close to your torso, curl one weight up in a hammer motion, maintaining a neutral wrist position.
- Lower the weight slowly to the starting position and repeat with the opposite arm, alternating curls.
Muscles worked
Primary Biceps Brachii Brachialis
Secondary Brachioradialis
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