Dumbbell Waiter Biceps Curl

Expert Advice

Keep your elbows close to your torso and avoid swinging the weight to ensure proper bicep engagement.

Stand with your feet shoulder-width apart, holding a dumbbell vertically in front of you with both hands.
Curl the dumbbell towards your shoulders, keeping your palms facing up.
Slowly lower the dumbbell back to the starting position.
Keep your upper arms stationary throughout the exercise.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Exercise Type

Strength