Bottle Weighted Reverse Grip Concentration Curl
Gym Exercise Card
Equipment
This exercise targets the biceps by performing a reverse grip concentration curl using a weight bottle, ideal for isolating the Biceps Brachii. It enhances forearm and grip strength while sitting on a bench.
How to do it
- Sit on a bench with legs apart, holding a weight bottle in one hand.
- Place the back of your upper arm on the inside of your thigh.
- Curl the weight upwards with a reverse grip, maintaining wrist alignment.
- Pause at the top for a moment, then slowly lower the weight back.
- Repeat for the desired reps, then switch arms.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis Wrist Extensors
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