Bottle Weighted Concentration Curl
The seated concentration curl with a filled water jug held by its handle; a home stand-in for the dumbbell.
How to do it
Setup
Seated on a box, feet wide, elbow braced on the inner thigh, a filled jug hanging by its handle.
Steps
- Curl the jug up toward the shoulder.
- Keep the elbow fixed against the thigh.
- Lower slowly; switch arms after the set.
Common mistakes
Jug swinging on its handle: move slowly so the water settles. Cap left loose: tighten it before the set. Elbow drifting off the thigh as the arm tires: re-brace it.
Breathing
Exhale on the curl, inhale lowering.
