Dumbbell Waiter Bicep Curl

1. Select an appropriate weight for the dumbbell. A lighter weight is often needed for this exercise due to its increased difficulty compared to regular biceps curls.

2. Stand with your feet shoulder-width apart, knees slightly bent for stability.

3. Hold the dumbbell vertically in both hands at one end, as if you were holding a tray, with your palms facing upward.

4. Your elbows should be close to your sides, and the dumbbell should be held at the level of your abdomen, with your forearms horizontal to the floor.

5. Curl the weight upward, maintaining the position of your palms facing the ceiling. Your upper arms should remain static throughout the motion, with only your forearms moving.

6. Continue to lift the dumbbell until your biceps are fully contracted and the dumbbell is at chest level.

7. Squeeze the biceps at the top of the movement for a moment.

8. Slowly lower the weight back to the starting position, resisting the pull of gravity.

9. Perform the desired number of repetitions and sets.

Tips: - Keep your back straight and avoid using momentum to lift the weight. This will ensure that your biceps are doing the work. - Execute the movement with control, especially when lowering the weight. - Do not let your wrists bend or collapse during the movement to prevent strain on the wrist joints. - Start with a lighter dumbbell to get used to the movement pattern and to avoid injury.

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