Dumbbell Waiter Biceps Curl
Description
The dumbbell waiter biceps curl is performed by holding a single dumbbell horizontally with both hands cupping the head of the dumbbell, palms up. The waiter-tray grip locks the wrists and forces the biceps to do all the lifting work. It is one of the strictest curl variations.
Muscle Group
Equipment Required
Dumbbell Waiter Biceps Curl Instructions
- Hold a single dumbbell vertically with both hands cupping the bottom plate, palms facing up.
- Stand with feet shoulder-width apart.
- Hold the dumbbell in front of your thighs with arms extended.
- Brace your core and pin your elbows against your sides.
- Curl the dumbbell up by bending only at the elbows.
- Keep your wrists in the same waiter-tray position throughout.
- Squeeze your biceps at the top with the dumbbell near your chest.
- Lower the dumbbell back down with control to full extension.
Dumbbell Waiter Biceps Curl Form & Visual
Dumbbell Waiter Biceps Curl Benefits
- Strict bicep isolation
- Locks the wrists in a fixed position
- Both hands work together for stability
- Eliminates wrist cheating
- Builds bicep strength and size
- Useful for breaking through curl plateaus
Dumbbell Waiter Biceps Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Dumbbell Waiter Biceps Curl Variations & Alternatives
- Dumbbell Biceps Curl
- Goblet Curl
- Concentration Curl
- Hammer Curl
