Dumbbell Waiter Biceps Curl
Gym Exercise Card
Equipment
The Dumbbell Waiter Biceps Curl is an exercise that targets the biceps brachii by holding a dumbbell with both hands, palms facing up. This exercise emphasizes muscle engagement in the biceps and forearms, helping to enhance arm strength and size.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell with both hands at thigh level, palms facing upwards.
- Keep elbows close to your body, and curl the dumbbell upwards by contracting your biceps.
- Pause briefly at the top of the movement, ensuring full contraction, before slowly lowering back to starting position.
Muscles worked
Primary Biceps Brachii
Secondary Brachialis Brachioradialis
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