Reverse Curl - Squat Water Bottle

Recommendations: 2-3 Sets, 8-10 Reps

Beginner Biceps Forearms Strength Water Bottle Pull Home

Purpose: This exercise increases strength and produces greater functional strength in both the biceps and the forearms.

Benefits: Reverse curls work the forearms more than regular bicep curls.

Get into a squat position. Hold water bottles with your hands about medium-width apart. You should have an overhand grip (palms facing down). The arms should be straight and your triceps should be on your kneecaps. This is your starting position. Curl the bottles up in an arc until they touch your chest. Do not use your shoulders or rock your body. Your elbows should come forward slightly, but not out to the sides. Exhale during this movement. Slowly return 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 joints. 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 muscle, supinates the hand. When the hands are placed in a reverse grip, they work the forearm muscles more.