Bicep Curl (Water Bottles)
Step 1 - Stand with feet hip-width apart, holding water bottles at your sides
Step 2 - Keep elbows at your sides and curl bottles towards your shoulders
Step 3 - Squeeze biceps at the top of the movement
Step 4 - Lower slowly to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 12-15 reps, 45 seconds rest
Intermediate: 3-4 sets of 15-20 reps, 30 seconds rest
Advanced: 4-5 sets of 20-25 reps, 30 seconds rest
What to Focus On:
Bicep isolation - You should feel this working in the front of your upper arms
Elbow stability - Keep your elbows glued to your sides, don't let them swing forward
Controlled tempo - Take 2 seconds to curl up and 3 seconds to lower down
Full range of motion - Start with arms fully extended and curl all the way to your shoulders
Modifications:
Easier: Use lighter objects or alternate curling one arm at a time
Harder: Use heavier objects or perform both arms simultaneously with a slower tempo
