Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Bicep-brachialis |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Stand upright with a dumbbell in one hand, palm facing upwards, and the other hand resting on your hip.
Keep your back straight, chest up, and core engaged.
Curl the dumbbell towards your shoulder with a supinated grip.
Lower the dumbbell back down under control, then repeat the movement.
Benefits
The dumbbell waiter biceps curl targets the biceps and forearms, promoting muscle growth and strength. By curling the dumbbell with one arm while keeping the other hand on the hip, it emphasizes unilateral strength development and improves muscle balance.
Equipments
