Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Dumbbell
Dumbbell Waiter Biceps Curl
Dumbbell Waiter Biceps Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Dumbbell Waiter Biceps Curl
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands vertically and elbows close to your body.
- Curl the dumbbell upwards towards your chest by bending your elbows.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Focus on moving the weight with your biceps, avoiding momentum.
- Exhale as you curl the dumbbell upward and inhale as you lower it.
- Keep your elbows close to your body throughout the exercise.
Dumbbell Waiter Biceps Curl alternatives
More biceps exercises
Dumbbell Waiter Biceps Curl FAQ
What muscles does Dumbbell Waiter Biceps Curl work?
Dumbbell Waiter Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Waiter Biceps Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Waiter Biceps Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Waiter Biceps Curl good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Waiter Biceps Curl burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Waiter Biceps Curl?
Other exercises for the biceps include Cable Biceps Curl (Ez-Bar), Biceps Curl Resistance Band, Biceps Curl Cable and Barbell Biceps Curl.
For developers
Use Dumbbell Waiter Biceps Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_FUPVUR" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_FUPVUR", "name": "Dumbbell Waiter Biceps Curl", "model": "male", "target": "Biceps", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_FUPVUR/mp4-720.mp4?…", "poster": "https://…/ex_FUPVUR/poster.jpg?…" } }