Dumbbell Waiter Curl

Proper Positioning

1. Stand with feet about shoulder-width apart

2. Engage the core

3. Chest out, glutes out

4. Knees slightly bent but not locked

5. With the palms of the hands, cup the inside of the dumbbell instead of gripping the shaft, in front of the body

6. Always keep the face of the dumbbell parallel to the floor or ceiling

7. Try emulating an arm blaster or arm curl harness

Proper Technique

1. Contract the biceps, slowly raising the dumbbell

2. Raise until elbows are passed 90 degrees

3. Hold at peak contraction

4. Slowly lower the dumbbell to starting position

5. Inhale in the downward phase of the movement and exhale in the upward phase

Essential Tips

1. Do not swing the arms, using momentum from the hips

2. Emphasize the 'squeeze' at peak contraction

3. Execute with a full range of motion without locking out the arms

4. Lean the triceps in front of the body emulating an 'arm blaster' or arm curl harness to better isolate the biceps

5. Start the concentric phase of the movement before the triceps are activated

6. Do not hyperextend the elbows

7. Keep the body erect without any twisting or rotating of the shoulders or elbows during execution