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All exercises

Dumbbell waiter biceps curl

Beginner

Dumbbell waiter biceps curl is a isolation dumbbell exercise for the biceps, also working the forearms and front delts.

What it works

Primary muscle

Biceps

Also works

ForearmsFront delts

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand up straight with a dumbbell in each hand, palms facing forward.
  2. 2Keep your upper arms close to your body and your elbows tucked in.
  3. 3Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
  4. 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell standing wide-grip curlBarbell
  • Band one arm overhead biceps curlResistance band
  • Dumbbell biceps curlDumbbell
  • Dumbbell alternate biceps curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell waiter biceps curl

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More Arms exercises

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  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
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  • Band concentration curlResistance band