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Biceps · Dumbbell

Waiter Curl (Dumbbell)

A movement that trains your biceps, done with a dumbbell. Your forearms and shoulders help out.

Waiter Curl (Dumbbell), starting position

Muscles you'll work

Waiter Curl (Dumbbell) muscles worked, front viewWaiter Curl (Dumbbell) muscles worked, back view
BicepsPrimaryForearms · ShouldersSecondary

How to do it

  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. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
  3. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  4. Repeat for the desired number of repetitions.

More biceps exercises

21s Bicep CurlAlternate Hammer CurlAlternate Incline Dumbbell CurlConcentration Curls
EquipmentDumbbell
Type—
Push or pull—
LevelBeginner

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Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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