---
title: "Dumbbell Waiter Biceps Curl"
description: "Stand with your feet shoulder-width apart, holding a dumbbell with both hands vertically and elbows close to your body."
locale: en
slug: dumbbell-waiter-biceps-curl
url: "https://hi.fitness/exercises/dumbbell-waiter-biceps-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/ae11bb79-dumbbell-waiter-biceps-curl.mp4"
updatedAt: 2026-07-31T00:30:09+00:00
---
# Dumbbell Waiter Biceps Curl

Stand with your feet shoulder-width apart, holding a dumbbell with both hands vertically and elbows close to your body.

## How to do 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.

## Form tips

- Focus on moving the weight with your biceps, avoiding momentum.
- Exhale as you curl the dumbbell upward and inhale as you lower it.
- Keep your elbows close to your body throughout the exercise.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [EZ Bar Biceps Curl Normal Grip](https://hi.fitness/exercises/ez-bar-biceps-curl-normal-grip) - Biceps · EZ bar
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable