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side water bottle brachioradialis curl and reach

Strengthens biceps, forearms

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 side water bottle brachioradialis curl and reach.
  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, forearms

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

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Bent Over Outter Bicep Curl

Intermediate · 3 sets × 10-12 reps

Single Arm Tricep Rotating Pushdown with Pulley

Intermediate · 4 sets × 12-15 each side

Seated Bent Over Water Bottle Tricep Kickbacks

Intermediate · 3 sets × 12-15 each arm

Water Bottle Tricep Extension to Sit Up on Incline

Intermediate · 4 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.