Equipmentdumbbell
Difficultybeginner
bicepsupper arms
Dumbbell Waiter Biceps Curl
The dumbbell waiter biceps curl is an isolation exercise targeting the biceps, performed with dumbbells. It also engages the forearms and shoulders as secondary muscles. The movement requires basic strength and coordination, making it suitable for most fitness levels.
Step-by-Step Form & Technique
- 1.Stand up straight with a dumbbell in each hand, palms facing forward.
- 2.Keep your upper arms close to your body and your elbows tucked in.
- 3.Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
- 4.Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 5.Repeat for the desired number of repetitions.
Secondary Muscles
forearmsshoulders
Track Dumbbell Waiter Biceps Curl in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.