Biceps Curl - Water Bottle 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, with the palms of the hands facing inwards, and let them hang at your sides. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. The hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps is fully contracted and the bottle is at shoulder level. Continue by moving the right elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the right bottle back to the starting position. Inhale during this movement. Hold water bottles, with the palms of the hands facing inwards, and let them hang at your sides. Your elbows should be close to your body. While holding the upper arm stationary, curl you left hand forward and upward, while contracting the biceps. The hand will rotate to an underhand position. Exhale during this movement. Continue the movement until your biceps is fully contracted and the dumbbell is at shoulder level. Continue by moving the left elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the left bottle back to the starting position. Inhale during this movement. Hold water bottles, with the palms of the hands facing inwards, and let them hang at your sides. Your elbows should be close to your body. 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.