Water Bottle Inner Bicep Curl Press on Incline
Compound curl-to-press on an incline that efficiently trains the arms and shoulders.
ArmsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: biceps & shoulders. Secondary: triceps, chest |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Sit on an incline bench holding water bottles.
- Curl the bottles to the shoulders with an inner-bicep emphasis.
- Immediately press the bottles overhead or to lockout.
- Lower back to the shoulders, then to the start.
- Repeat for desired reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Compound curl-to-press on an incline that efficiently trains the arms and shoulders.
Common mistakes
Avoid swinging or losing control during the transition.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Perform the curl and press as separate movements.
Breathing
Exhale on the curl and press, inhale on the lowers.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 10-12 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.