Dumbbell waiter biceps curl
The dumbbell waiter biceps curl is an isolation exercise targeting the biceps. It involves holding a dumbbell with both hands under the top plate, mimicking the way a waiter holds a tray, and curling the weight up towards the chest.
At a glance
- Area
- Upper arms
- Main muscle
- Biceps
- Equipment
- Dumbbell
- Level
- Beginner
Form tips
- Keep your elbows close to your body.
- Avoid swinging the weight.
- Focus on a slow and controlled movement.
- Squeeze the biceps at the top of the curl.
What to watch out for
- Shoulder injuries
- Elbow injuries
- Wrist injuries
Also known as
Curl del cameriere con manubrio, biceps curl, upper arm exercise