Bottle Weighted Reverse Grip Concentration Curl
Perform the Bottle Weighted Reverse Grip Concentration Curl to target your biceps with a focus on the brachialis muscle.
- Start by sitting on a bench with your feet flat on the ground.
- Hold a bottle with both hands, palms facing up, and rest your elbow against your inner thigh.
- Curl the bottle towards your shoulder while keeping your upper arm stationary.
- Lower the bottle back to the starting position and repeat.
How to perform the Bottle Weighted Reverse Grip Concentration Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Bottle Weighted Reverse Grip Concentration Curl using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your forearms rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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