Bottle Weighted Alternate Hammer Curl

How to do it

Plant both feet firmly and brace your core before the first rep.

1. 1

   Stand with feet shoulder-width apart, holding a bottle in each hand with a neutral grip.

2. 2

   Curl one bottle towards your shoulder, keeping your wrist in a neutral position.

3. 3

   Lower the bottle back to the starting position while simultaneously curling the other bottle.

4. 4

   Alternate arms with each repetition.

Common mistakes

• ✕Swinging the torso to help lift the bottles
• ✕Elbows drifting forward during the curl phase
• ✕Lowering the bottle quickly without control