Water Bottle / Bag Curl
Use filled water bottles or a bag of books as weights. The easiest way to start training biceps at home.
⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.
🖼️ Step-by-step pictures coming soon
How to do it
- Stand tall with feet hip-width apart. Hold a filled bottle in each hand (or a bag by its handle), arms hanging straight, palms facing forward.
- Keep your elbows close to your sides.
- Slowly bend your elbows and bring the weight up towards your shoulders. Only your forearms should move.
- Pause for 1 second at the top and squeeze your upper arm.
- Lower slowly over 2–3 seconds until your arms are straight again.
Breathing: Breathe out as you lift, breathe in as you lower.
How much to start with: 2–3 sets × 10–15 reps
❌ Common mistakes
- Swinging your body or back to lift the weight.
- Letting your elbows drift forward or away from your body.
- Dropping the weight down quickly.
⚠️ Safety
- Before you start, check the bottle cap is tight and the bag handle is strong.