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Exercise 5201 · REF KOpzGBL

Dumbbell Waiter Biceps Curl exercise animation

Dumbbell Waiter Biceps Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Cupping the dumbbell in both hands like a waiter carrying a tray shifts the curl's emphasis toward the long head of the biceps, since the palms stay supinated and close together rather than shoulder-width apart. It's less common than a standard curl, but the different hand position is enough to make it feel genuinely different under load.

How to Do the Dumbbell Waiter Biceps Curl

  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

The Dumbbell Waiter Biceps Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Waiter Biceps Curl work?
The Dumbbell Waiter Biceps Curl primarily targets the biceps, with the forearms and shoulders assisting.
What equipment do I need for the Dumbbell Waiter Biceps Curl?
The Dumbbell Waiter Biceps Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Waiter Biceps Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.