Build Bicep Strength with Waiter's Curl

Waiter's Curl

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Holding a dumbbell vertically in front of you (like holding a tray), palms facing up, perform a curl ensuring that the top end doesn't tip forward or backward. Your forearm muscles work to stabilize the dumbbell in this vertical position.

Common Mistakes

Avoid letting the dumbbell tip or change its vertical alignment. Ensure a controlled movement throughout the curl without using momentum.

Breathing

Exhale as you curl up, inhale while lowering.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders