Dumbbell Waiter Biceps Curl

Beginner

Biceps

Dumbbell

What Dumbbell Waiter Biceps Curl really gives you is control through the whole range, driven by independent dumbbell loading.

How to do 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.

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Dumbbell Waiter Biceps Curl Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Waiter Biceps Curl Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Dumbbell Waiter Biceps Curl

Harder progression

Dumbbell Standing Zottman Preacher Curl

Swap Dumbbell Waiter Biceps Curl For

Preacher Curl

Bodyweight Side Lying Biceps Curl

Cable Overhead Curl On Exercise Ball

Dumbbell Waiter Biceps Curl — Frequently Asked Questions

How do you do the 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Waiter Biceps Curl work?

The Dumbbell Waiter Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Waiter Biceps Curl should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Waiter Biceps Curl good for beginners?

Yes. The Dumbbell Waiter Biceps Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Dumbbell Waiter Biceps Curl?

Try the Preacher Curl, Bodyweight Side Lying Biceps Curl or the Cable Overhead Curl On Exercise Ball. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.