Dumbbell Waiter Bicep Curl
Target biceps with this challenging curl! Holding a dumbbell vertically increases difficulty, promoting strength & stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Stand tall with your feet shoulder-width apart and hold a single dumbbell horizontally by one of its weighted ends with both hands, palms facing upward like a waiter holding a tray.
Keep your upper arms close to your torso and your elbows tucked in at your sides throughout the movement.
Exhale as you bend your elbows and curl the dumbbell upward toward your chest, focusing on squeezing your biceps at the top.
Hold the contraction briefly at the peak of the movement while keeping your palms completely flat underneath the dumbbell.
Inhale as you slowly lower the dumbbell back down to the starting position in a controlled manner, fully extending your arms.