dumbbell waiter biceps curl

Equipment

dumbbell

Target muscle

biceps

How to perform

1. 1

   Stand up straight with a dumbbell in each hand, palms facing forward.

2. 2

   Keep your upper arms close to your body and your elbows tucked in.

3. 3

   Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.

4. 4

   Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

5. 5

   Repeat for the desired number of repetitions.