Arms · Dumbbell
Dumbbell Waiter Biceps Curl
How to do the dumbbell waiter biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hold one dumbbell vertically with both hands cupped under the top plate, like a waiter holding a tray. Keeping your elbows tucked, curl the dumbbell up toward your chin, squeeze the biceps, then lower slowly under control.
- 1A strong biceps squeeze as you curl the dumbbell up
- 2Your elbows staying pinned to your sides
- 3A slow, controlled lower with constant tension
Common mistakes
- Swinging your body to heave the weight up
- Letting your elbows drift forward away from your sides
- Dropping the dumbbell fast instead of lowering under control
Muscles worked
The dumbbell waiter biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell waiter biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.