Hammer Curl - Seated Water Bottle Feet Up

Recommendations: 2-3 Sets, 8-12 Reps

Intermediate 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 up in the air in front of you. Hold two water bottles at your sides and your palms facing inward (hammer grip). This is the starting position. Curl the bottles up to your chin while maintaining the hammer grip. Your upper arms should stationary throughout the entire motion. Exhale during this movement. Squeeze the biceps and move the elbow out 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..