Water Bottle Hammer Curl
Neutral-grip curl that targets the brachialis and builds forearm strength with light household resistance.
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: brachialis & biceps. Secondary: forearms |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Stand holding water bottles at your sides with a neutral (hammer) grip.
- Curl the bottles upward while keeping the elbows close to the body.
- Squeeze at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Water Bottle
Coaching tips
Benefits
Neutral-grip curl that targets the brachialis and builds forearm strength with light household resistance.
Common mistakes
Avoid swinging the bottles or letting the elbows drift forward.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Reduce range of motion or reps.
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 × 15 repsGeneral 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.