Biceps Curl - Standing Water Bottle Reverse Alternate

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Biceps Forearms Shoulders Strength Water Bottle Pull Home

Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells.

Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold water bottles in your hands, with an overhand (pronated) grip, and elbows straight. Your elbows should be close to your body. This is your starting position. Curl your right hand forward and upward, while contracting the biceps. The elbows remain close to the body. Do not use the legs to push up. Exhale during this movement. Slowly bring the bottle back to the starting position. Inhale during this movement. Curl your left hand forward and upward, while contracting the biceps. The elbows remain close to the body. Do not use the legs to push up. Exhale during this movement. Slowly bring the bottle back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.