You might not think that there’s anything wrong with the way you’re doing dumbbell curls, but if you’re doing this exercise incorrectly, it could be causing more harm than good to your biceps and forearms. In order to properly execute dumbbell waiter curls, you have to use your muscles correctly and engage in a full range of motion, rather than using momentum or cheating so that you can lift more weight. If you want to know how to perform this exercise correctly, keep reading!
The Dumbbell Waiter Curl Overview
The dumbbell waiter curl is an isolation exercise that primarily targets the biceps brachii. It is performed by holding a dumbbell in each hand with the palms facing your thighs. From here, slowly lift the weights until your hands are at shoulder level and then lower them back down to the starting position. This exercise can be performed with one arm at a time or with both arms simultaneously.
Variations of the Exercise
There are many variations of the dumbbell waiter curls that can be performed to target different muscle groups. For example, the standing variation targets the biceps more than the seated variation. To perform the standing variation, hold a dumbbell in each hand with your palms facing your thighs. From here, curl the weights up towards your shoulders, keeping your elbows close to your sides. The seated variation can be performed by sitting on a bench with a weight in each hand, palms facing your thighs.
Tips for Correct Technique
For this exercise, you will need a dumbbell in each hand. Start by standing with your feet shoulder-width apart and the dumbbells at your sides. Bend your elbows and curl the weights up to shoulder level. Be sure to keep your upper arms stationary and only move your forearms. Return to the starting position and repeat for 8-12 reps.
Working Up To Heavy Weights
Slowly working up to heavier weights is important when performing dumbbell waiter curls. This exercise works best with a weight that allows you to perform 8-12 reps with good form. When you first start out, use a light weight and gradually increase the amount of weight you are using each week. By slowly increasing the weight, you will avoid injury and be able to put more focus on using proper form.
Failure vs. Progression
Many people give up on their fitness journey because they don’t see results fast enough. However, it’s important to remember that slow and steady progress is the key to success. These tips will help you stay on track:
1. Set realistic goals for yourself and track your progress.
2. Find a workout routine that you enjoy and stick with it.
3. Don’t be afraid to try new things. You may find that you enjoy a new exercise or type of workout more than you thought you would.
4. Remember that everyone’s body is different and results will vary from person to person.
5. Stay motivated by setting small, achievable goals along the way.
6. Celebrate your successes, no matter how small they may be!
Dumbbell waiter curls are a great exercise for targeting your biceps. To perform them, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Bend your elbows and curl the weights up towards your shoulders, keeping your palms facing inward. Squeeze your biceps at the top of the curl and slowly lower the weights back down to the starting position.
Exercises That Accompany This Workout
1. Start by holding a dumbbell in each hand with your palms facing your thighs.
2. While keeping your upper arms stationary, exhale as you curl the weights forward until your forearms are perpendicular to the floor.
3. Next, inhale as you slowly lower the dumbbells back to the starting position.
4. Be sure to keep your abdominal muscles pulled in so that you move only your forearms and not your shoulders.
5. This exercise can be performed seated or standing. If you are standing, make sure to keep your knees slightly bent throughout the exercise.
6. You can also perform this exercise using an EZ-curl bar instead of dumbbells.