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Bottle Hammer Curl
1 - Hold a water bottle or a similar object in each hand, with your palms facing your body.
2 - Stand with your feet shoulder-width apart and maintain a straight posture.
3 - Let your arms hang naturally at your sides.
4 - Begin by bending your elbows and raising the bottles toward your shoulders.
5 - Keep your upper arms still and only move your forearms during the curl.
6 - Squeeze your biceps at the top of the movement.
7 - Slowly lower the bottles back to the starting position with control.
8 - Repeat for the desired number of repetitions.
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