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kneeling bent over sigle water bottle curl

Strengthens biceps

ArmsBeginnerStrengthCurl

At a glance

Muscles workedPrimary: biceps. Secondary: forearms
Muscle groupArms
DifficultyBeginner
TypeStrength · Curl
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for kneeling bent over sigle water bottle curl.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens biceps

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More arms exercises

Bent Over Overhand Bicep Curl

Intermediate · 3 sets × 10-12 reps

Band Bicep Curl P2

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Kneeling Water Bottle Tricep Kickback

Intermediate · 4 sets × 20 reps

Tricep Kickback from Bent Over Lunge Position

Intermediate · 4 sets × 10-12 each side

Side Lying Water Bottle Short Head Tricep Extension

Intermediate · 4 sets × 12-15 each arm

supine bodyweight arms out and up

Beginner · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.