How to do the Dumbbell Waiter Biceps Curl
Dumbbell Waiter Biceps Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Dumbbell Waiter Biceps Curl demonstration · © GymiaFit
Dumbbell Waiter Biceps Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Waiter Biceps Curl step by step
- 1Stand up straight with a dumbbell in each hand, palms facing forward.
- 2Keep your upper arms close to your body and your elbows tucked in.
- 3Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
- 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Waiter Biceps Curl — questions
What muscles does the Dumbbell Waiter Biceps Curl work?
The Dumbbell Waiter Biceps Curl primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Waiter Biceps Curl?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Waiter Biceps Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Waiter Biceps Curl?
Dumbbell Alternate Biceps Curl, Dumbbell Alternate Biceps Curl (with Arm Blaster), Dumbbell Alternate Hammer Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Waiter Biceps Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.