Biceps exercise · dumbbell
Dumbbell Waiter Biceps Curl
The dumbbell waiter biceps curl is a dumbbell exercise that targets the biceps, with the forearms and shoulders assisting.
How to do the dumbbell waiter biceps curl
- Stand up straight with a dumbbell in each hand, palms facing forward.
- 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.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the biceps. The forearms and shoulders work as secondary muscles. See all biceps exercises or every dumbbell exercise.
