Exercise guide · Beginner · Compound

Dumbbell Waiter Biceps Curl: How to Do It & Muscles Worked

The dumbbell waiter biceps curl is an isolation exercise targeting the biceps, performed with dumbbells. It also engages the forearms and shoulders as secondary muscles. The movement requires basic strength and coordination, making it suitable for most fitness levels.

Primary muscles
Biceps
Secondary muscles
Forearms , Shoulders
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell waiter biceps curl
Front view: muscles worked by the dumbbell waiter biceps curl. Primary: biceps. Secondary: forearms and shoulders.
Back view: muscles worked by the dumbbell waiter biceps curl. Primary: biceps. Secondary: forearms and shoulders.
Primary Secondary

How to do the dumbbell waiter biceps curl

  1. Step 1: Stand up straight with a dumbbell in each hand, palms facing forward.
  2. Step 2: Keep your upper arms close to your body and your elbows tucked in.
  3. Step 3: Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
  4. Step 4: Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell waiter biceps curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Waiter Biceps Curl alternatives

More exercises that train the biceps as their main target:

More biceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.