dumbbell waiter biceps curl
dumbbell waiter biceps curl — highlighted muscle: biceps

Muscles worked

biceps, forearms, shoulders

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dumbbell waiter biceps curl

Body part
upper arms
Equipment
dumbbell
Target muscle
biceps
Muscle group
forearms

Secondary muscles

forearmsshoulders

How to perform it

  1. 1

    Stand up straight with a dumbbell in each hand, palms facing forward.

  2. 2

    Keep your upper arms close to your body and your elbows tucked in.

  3. 3

    Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.

  4. 4

    Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

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