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Visual demonstration of the Dumbbell Waiter Biceps Curl exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Dumbbell Waiter Biceps Curl

4 steps Updated 29/08/2026

Dumbbell Waiter Biceps Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands vertically and elbows close to your body.
  2. Curl the dumbbell upwards towards your chest by bending your elbows.
  3. Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
  4. Lower the dumbbell back to the starting position with control. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Waiter Biceps Curl

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