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Movement · Upper Arms

Dumbbell Waiter Biceps Curl

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.

TargetBiceps
Equipmentdumbbell
Body partUpper Arms

Technique

How to Perform

  1. 1

    Stand up straight with a dumbbell in each hand, palms facing forward.

  2. 2

    Keep your upper arms close to your body and your elbows tucked in.

  3. 3

    Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.

  4. 4

    Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Biceps

Secondary

ForearmsShoulders

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.