Bottle Weighted Reverse-Grip Concentration Curl

Setup

Seated, leaning forward, elbow against the inner thigh, bottle handle held overhand, arm long.

Steps

1. Bring the bottle up until the forearm is vertical, knuckles on top.
2. The thigh holds the elbow; the upper arm never moves.
3. Let the bottle down slowly to a straight arm.

Common mistakes

Bottle swinging on its handle: move slowly so it hangs still. Leaning back to lift: stay folded over the thigh. A bottle too heavy for the grip: less water, cleaner reps.

Breathing

Exhale on the curl, inhale lowering.