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Biceps · Dumbbell · Beginner

How to do 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.

Dumbbell Waiter Biceps Curl demonstration
Primary muscle
Biceps
Also works
Forearms and Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Dumbbell Waiter Biceps Curl, step by step

  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

Dumbbell Waiter Biceps Curl works your biceps as the main mover, with help from your forearms and shoulders.

Track Dumbbell Waiter Biceps Curl in SPLYT

Dumbbell Waiter Biceps Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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