Biceps Curl - Water Bottle Seated Narrow Stance
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Biceps Forearms Shoulders Traps Strength Water Bottle Chair Pull Home
Purpose: This exercise strengthens the biceps.
Benefits: This exercise isolates the biceps so that momentum does not come into play.
Sit on a chair, with your feet flat on the floor. Hold water bottles with your hands about shoulder-width apart, hanging down to your sides. Your palms should face inward. This is the starting position. Curl the bottles up to your chin. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out to the front about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint. Slowly lower the bottles to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The biceps muscle is a straight muscle with 2 heads. The long head crosses both the elbow and shoulder joints and bends the elbow and raises the arm forward at the shoulder. The short head of the biceps crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand..
Step 1
Sit on a chair holding dumbbells with an underhand grip. The dumbbells should be just above your thighs.
Sit on a chair, with your feet flat on the floor. Hold water bottles with your hands about shoulder-width apart, hanging down to your sides. Your palms should face inward. This is the starting position.
Step 2
Curl the bottles to your chin. Then move the elbows out to the front slightly to work the long bicep head crossing the shoulder.
Curl the bottles up to your chin. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out to the front about 1-2 inches. This movement will work the long head of the biceps where it crosses the shoulder joint.
Step 3
Slowly lower the bottles to the starting position.
Slowly lower the bottles to the starting position. Inhale during this movement. Hold dumbbells with your hands about shoulder-width apart, hanging down to your sides. Your palms should face inward.