TETSUDumbbell Waiter Biceps Curl
The Dumbbell Waiter Biceps Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Waiter Biceps Curl
- Stand up straight with a dumbbell in each hand, palms facing forward.
- Keep your upper arms close to your body and your elbows tucked in.
- Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Waiter Biceps Curl work?
The Dumbbell Waiter Biceps Curl primarily targets the biceps. The forearms and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Waiter Biceps Curl?
You need a dumbbell to perform the Dumbbell Waiter Biceps Curl.
How many sets and reps of the Dumbbell Waiter Biceps Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Waiter Biceps Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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