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Biceps · Intermediate

Dumbbell Waiters Curl

Two-hand curl with the palms supporting the upper plate of one vertical dumbbell.

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Dumbbell Waiters Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall and hold one dumbbell vertically with both palms supporting the underside of its upper plate.
  2. 02Start with the dumbbell low in front of your body, elbows close to the ribs, and wrists held firmly beneath the plate.
  3. 03Curl the dumbbell toward your chest by bending the elbows without tipping or squeezing the weight between your hands.
  4. 04Pause briefly at the top while keeping the shoulders down and the elbows from flaring outward.
  5. 05Lower the dumbbell slowly to near full elbow extension and repeat with the plate remaining level.

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Variations

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Alternatives

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