Bottle-Weight Concentration Curl
Build bigger biceps with Bottle-Weight Concentration Curls! Target your muscles more effectively with this isolation exercise.
The Bottle-Weight Concentration Curl mainly works the biceps, with help from the forearms. You'll need: chair.
Required Equipment
Bottle-Weight Concentration Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Bottle-Weight Concentration Curl Variations and Alternatives
How to do the Bottle-Weight Concentration Curl
Sit down on the edge of a bench or chair with your feet flat on the ground, spaced apart for stability.
Grasp the handle of the weighted bottle with one hand using an underhand grip (palm facing upwards).
Place the back of your upper arm against your inner thigh just above the knee, keeping your arm fully extended towards the floor. This is your starting position.
Slowly curl the bottle upwards, moving only your forearm. Your upper arm and shoulder should remain still and pressed against your thigh throughout the movement.
Continue curling the bottle until your bicep is fully contracted and the bottle is at shoulder level.
Squeeze your bicep at the top of the movement for a count, then slowly lower the bottle back to the starting position.
Perform the desired number of repetitions, then repeat the exercise with your other arm.
Make sure to perform the exercise with controlled, smooth motions to maximize effectiveness and reduce the risk of injury. Adjust the weight of the bottle to match your fitness level and goals.
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Bottle-Weight Concentration Curl FAQs
What muscles does the Bottle-Weight Concentration Curl work?
The Bottle-Weight Concentration Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Bottle-Weight Concentration Curl?
Chair.
What workout day should the Bottle-Weight Concentration Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bottle-Weight Concentration Curl variations and alternatives?
Similar exercises include the Bicep Leg Concentration Curl, Towel Bicep Squeeze, Bodyweight Seated Single-Arm Concentration Curl and Alternating Bottle-Weight Bicep Curl.
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