Reverse Curl - Standing Water Bottle

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Forearms Biceps 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 in addition to the biceps.

Stand upright with your knees slightly bent to reduce stress on your lower back. Hold water bottles with an overhand grip (palms facing down). The arms should be straight and the bottles should be in front of your thighs. 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 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.