Exercise technique

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.

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How do you perform this exercise?

  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.

Which other muscles are involved?

Forearms, Shoulders.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

biceps leg concentration curl

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bodyweight side lying biceps curl

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barbell standing wide-grip curl

Biceps · Barbell

band one arm overhead biceps curl

Biceps · Band

dumbbell biceps curl

Biceps · Dumbbell

dumbbell alternate biceps curl

Biceps · Dumbbell

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