Animated GIF · Available via API
gif_boxDumbbell Waiter Biceps Curl
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
pull
Dumbbell Waiter Biceps Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
list_alt Step-by-Step Instructions
Stand up straight with a dumbbell in each hand, palms facing forward.
Keep your upper arms close to your body and your elbows tucked in.
Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
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