Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
IntermediateIsolationDumbbell
Dumbbell Waiter Biceps Curl
Biceps · Upper Arms
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand up straight with a dumbbell in each hand, palms facing forward.
- 2
Keep your upper arms close to your body and your elbows tucked in.
- 3
Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
- 4
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearmsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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