Biceps Curl - Water Bottle Seated Reverse Narrow
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Biceps Forearms 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 and close together. Hold water bottles in your hands, with palms reverse grip. The bottles hang down at the sides. This is the starting position. Curl the bottles up to your shoulders, keeping your elbows close to your sides. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement. 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 water bottles down at your sides, reverse grip.
Sit on a chair, with your feet flat on the floor and close together. Hold water bottles in your hands, with reverse grip. The bottles hang down at the sides. This is the starting position.
Step 2
Curl the bottles to your shoulders. At the top of the motion, lift your elbows slightly forward.
Curl the bottles up to your shoulders, keeping your elbows close to your sides. Once you have reached the top of the motion, move your elbows out slightly to the front to work the long head of the biceps which crosses the shoulder joint. Exhale during this movement. Squeeze the biceps. It is important for you to focus strongly on the biceps muscle as you make this movement.
Step 3
Slowly lower the bottles to the starting position.
Slowly lower the bottles to the starting position. Inhale during this movement. Hold water bottles in your hands, with reverse grip. The dumbbells hang down at the sides.