Dumbbell Waiter Biceps Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands vertically and elbows close to your body.
2. Curl the dumbbell upwards towards your chest by bending your elbows.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
4. Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Focus on moving the weight with your biceps, avoiding momentum.
• Exhale as you curl the dumbbell upward and inhale as you lower it.
• Keep your elbows close to your body throughout the exercise.