Bottle Weighted Alternate Hammer Curl (female)

Bottle Weighted Alternate Hammer Curl (female) कैसे करें

1. 1

   Set up for the exercise (added weight) and clear enough space to move safely.

2. 2

   Take the start position with a neutral spine and switch on the target muscles (biceps).

3. 3

   Curl the weight up toward your shoulders, keeping your elbows pinned at your sides.

4. 4

   Exhale on the effort and inhale as you return to the start.

5. 5

   Do not swing, bounce, or jerk the weight; stop if you feel sharp pain.