dumbbell waiter biceps curl

A upper arms exercise targeting the biceps, performed with dumbbell.

dumbbell waiter biceps curl demonstration
dumbbell waiter biceps curl — demonstration

Body part

Upper Arms

Equipment

Dumbbell

Target muscles

Biceps

Secondary muscles

Forearms, Shoulders

How to do dumbbell waiter biceps curl

  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.

Muscles worked

Primary (target)

Biceps

Secondary

ForearmsShoulders

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