Dumbbell Waiter Curl
The waiter curl holds a single dumbbell vertically on your palms like a serving tray, which forces the short head of the biceps to work harder. It is an excellent exercise for building the biceps peak.
How to Perform
Hold one end of a dumbbell vertically on both palms, pressing your palms into the underside of the top plate.
Stand tall and curl the dumbbell up by flexing at the elbows.
Keep your elbows tucked tight to your sides throughout the entire movement.
Squeeze the biceps hard at the top, then lower slowly.
Common Mistakes to Avoid
Letting the dumbbell tilt forward, which shifts load to the wrists and away from the biceps.
Flaring the elbows out wide, which reduces short-head emphasis.
Using momentum to swing the weight up instead of curling with strict control.
Muscle Activation
Variations
Concentration Curl
Spider Curl
Cable Bayesian Curl
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