Dumbbell Waiter Bicep Curl
Target biceps with this challenging curl! Holding a dumbbell vertically increases difficulty, promoting strength & stability.
The Dumbbell Waiter Bicep Curl mainly works the biceps, with help from the forearms and shoulders. You'll need: dumbbells.
Required Equipment
Dumbbell Waiter Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors); Front Shoulder (anterior deltoid)
Dumbbell Waiter Bicep Curl Variations and Alternatives
How to do the Dumbbell Waiter Bicep Curl
Stand tall with your feet shoulder-width apart and hold a single dumbbell horizontally by one of its weighted ends with both hands, palms facing upward like a waiter holding a tray.
Keep your upper arms close to your torso and your elbows tucked in at your sides throughout the movement.
Exhale as you bend your elbows and curl the dumbbell upward toward your chest, focusing on squeezing your biceps at the top.
Hold the contraction briefly at the peak of the movement while keeping your palms completely flat underneath the dumbbell.
Inhale as you slowly lower the dumbbell back down to the starting position in a controlled manner, fully extending your arms.
Dumbbell Waiter Bicep Curl FAQs
What muscles does the Dumbbell Waiter Bicep Curl work?
The Dumbbell Waiter Bicep Curl mainly works the biceps, with help from the forearms and shoulders. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Waiter Bicep Curl?
Dumbbells.
What workout day should the Dumbbell Waiter Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Waiter Bicep Curl variations and alternatives?
Similar exercises include the Alternating Bottle-Weight Bicep Curl, Bottle-Weight Reverse Curl, Dumbbell Zottman Curl and Dumbbell Bent-Over Curl.
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