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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