Bottle Weighted Reverse-Grip Concentration Curl
Expert Advice
Ensure your palm faces down throughout the exercise to effectively target the brachioradialis muscle in the forearm.
How-to-do Steps
- Sit on a bench with your legs spread, holding a bottle with an overhand grip.
- Lean forward slightly and place the same side elbow on the inside of your thigh just above the knee.
- Curl the bottle towards your shoulder, keeping your upper arm stationary and palm facing down.
- Slowly lower the bottle back to the starting position.
Track Bottle Weighted Reverse-Grip Concentration Curl in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bottle Weighted Reverse-Grip Concentration Curl primarily targets the Biceps, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bottle Weighted Reverse-Grip Concentration Curl work?
Bottle Weighted Reverse-Grip Concentration Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Bottle Weighted Reverse-Grip Concentration Curl?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bottle Weighted Reverse-Grip Concentration Curl suitable for beginners?
Bottle Weighted Reverse-Grip Concentration Curl is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
