Reverse Water Bottle Curl
Accessible reverse curl using household items to train the brachialis and extensors.
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: brachialis & forearm extensors. Secondary: biceps |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Stand holding water bottles with an overhand grip.
- Curl the bottles upward while keeping the elbows close.
- Squeeze at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Water Bottle
Coaching tips
Benefits
Accessible reverse curl using household items to train the brachialis and extensors.
Common mistakes
Avoid swinging the bottles.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Reduce range of motion.
Breathing
Exhale as you curl, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral 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.