Bottle Weighted Reverse Grip Concentration Curl

Instructions

1. Sit on a bench, hold a filled bottle with a pronated (overhand) grip, and brace the back of your upper arm against your inner thigh.
2. Starting with the arm fully extended, curl the bottle upward toward your shoulder.
3. Pause briefly at the top to maximize forearm and brachialis engagement.
4. Lower with control back to the starting position and complete all reps before switching arms.