Bottle Weighted Alternate Biceps Curl
The alternating curl with two filled water jugs held by their handles, seated; a home stand-in for dumbbells.
How to do it
Setup
Seated tall on a box or bench, a filled jug in each hand at the sides, palms forward.
Steps
- Curl one jug to the shoulder by its handle.
- Lower it fully before the other one rises.
- Keep alternating with the torso still.
Common mistakes
Water sloshing and jerking the rep: move slowly so the load stays calm. Cap left loose: tighten it before the set, a curl tips the jug. Elbows lifting to swing the jug up: they stay at the sides.
Breathing
Exhale on each curl, inhale lowering.
