Critical Body is the premier resource for learning how a sustainable exercise regime can improve your long-term physical health and mental wellbeing. The waiter curl uses the functions of the long head of the biceps to target, contracting it enough to induce hypertrophy and increase its size. WebImprovements in forearm size create the illusion of a smaller elbow joint. The waiters curl is a pure biceps exercise as it all but eliminates your forearms from the movement. Waiter curls are better at isolating the biceps, whereas hammer curls are better at strengthening your grip, forearms and biceps. Continue for the prescribed number of reps. After all, the only thing you need to do this exercise is a standard weight plate. If you want to grow your own biceps peaks, add the waiters curl to your arm day workouts for 3 sets of reps till failure. 4. If youre on the hunt for a more effective bicep workout, or are particularly interested in developing strength and definition in the longer, outer part of the bicep, then waiter curls could very well be the answer. CONCLUSION There you have it, the 6 best biceps exercises to get bigger biceps. Otherwise, your shoulders are apt to roll forward, which could lead to aches, pains, and injuries over time. remain a common concern amongst athletes. There isnt a bodybuilder alive who doesnt want bigger, more muscular biceps. Hold for a moment, before slowly lowering the dumbbell back down. 10 min read. One complaint that occasionally gets levied against the waiter curl is that it involves no supination, which is technically incorrect. Unlike any of these other variations, the waiter curl uses grip manipulation to activate your biceps on a whole different level. Its no secret that most lifters love training arms. Copyright 2010 - 2023 Fitness Volt IBC. Raising the dumbbell by pressing through the inner palm will force you to generate consistent supination as you curl. Press into your heels and push the hips forward to return to standing. Ideal for drop sets being able to move quickly from one weight to the next means that plate curls are ideal for drop sets. Waiter curls also help activate the Brachialis, brachioradialis, and forearm flexors. Furthermore, make sure youre not using any momentum by swinging back and forth. Forcefully contract your biceps at the top of the rep. Lower the weight under control until your arms are almost locked out. Hold a barbell with an overhand, shoulder-width grip. Curl the weight back to chest height. Hold a weight plate, so your hands are directly opposite one another, i.e., the quarter to three position. Hold a weight plate, so your hands are near the top and in a five to one position. Ensure that the top of the dumbbell faces straight up throughout the motion. Science Explains Why, New Infertility Statistics Are Out The Numbers Arent Good, Jeremy Renner Gives Fans an Inside Look at His Road to Recovery After Snowplough Accident, Mark Webber On How F1 Became The Worlds Coolest Sport, Afterpay Day Is Back, This Is Where You Can Find The Best Deals For Men, These Foods Offer The Weight-Loss Benefits Of Semaglutide Minus Side Effects, A Deep Dive Into The Life Of James Webb, Australias Best Competitive Eater, Facial Blindness: The Newly Discovered Long COVID Symptom, Too Busy To Cook: Two-Thirds Of Us Are Ordering Takeaway Every Week. While you can also do the dumbbell waiter curl to build mass, its equally effective as a finishing exercise due to its ability to produce a powerful pump. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros. Vidur's work has appeared in leading publications such as BarBend and Generation Iron. Holding a weight plate is more challenging than gripping a barbell or dumbbells. Since youll be holding the dumbbell with a narrow grip, itll help isolate and activate the long brachii head (bicep peak). With the conventional bicep curls, your hand grips the bar of the weighted equipment. So it's probably an indicator you want to work more on it anyway.". When you get to the top, its an insane contraction, says Cavaliere. One of the reasons we like the waiter curl so much is that it is actually a very versatile exercise. This will make the next step easier. Pro Tip #4:Focus on the muscles that you are isolating.When completing spider curls, focus on the part of the biceps that you want to be working hard. Bicep Peak. The close grip of the waiter curl also helps activate the outer head, which might have been neglected if you tend to just do the same bicep exercises each workout. If youre looking for bicep isolation movements, its hard to argue against the value of waiter curls. Advertising Enquiries:sales@menshealth.com.au, Editorial Enquiries: contact@menshealth.com.au, Subscription Enquiries: subs@paragonmedia.com.au, Weve covered this move, known as thewaiters curl, before. Done with a fully supinated or palms up grip, this exercise is thought to increase your biceps peak by emphasizing the long head of the biceps muscle. You do not have to fully extend your arms at the bottom of the movement. Waiter curls are designed to be performed to fatigue or borderline failure for the greatest muscle stimulus. Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues. All you need for this one is a single dumbbell. Roll up your sleeves and take a look at your arms. How to do it: The requirement of the wrists to bend backwards to keep your palms facing up may feel unusual or provide discomfort, so the movement may not be for everyone. Keep your wrists straight throughout. What Does Australias TikTok Ban Mean For You? Biceps brachii means two-headed arm muscle, referring to the biceps having two separate origin sites and a single insertion. The apps popularity surged in 2019, with millions of new users quickly making it one of the worlds most used social media platforms. 2. . One of the reasons we like the waiter curl so much is that it is actually a very versatile exercise. The waiter curl is initially used for the same purpose as any other bicep curl variation; to isolate, activate, and train the biceps for a bigger arm. It was a bicep exercise that was popularised by a strength and conditioning fitness coach named Jeff Cavaliere. Note:While performing the exercise, you will follow a restricted range of motion. Who doesnt want guns that give you bragging rights? Hold a dumbbell in the waiter curl position as mentioned above. Cavaliere reminds viewers that for any bicep exercise to be effective, you have to have to be hitting all three major functions of the bicep, which are namely: flexion of the elbow, supination, and a little bit shoulder flexion at the upper end of the movement. Stand with your feet about shoulder-width apart, arms tucked into your sides, and core braced. Your biceps are still involved but to a lesser degree. You will need exercises that target your bis differently, and this is where the waiter curl shines. Use a weight that you can hit failure on in the 12-15 rep range. That means they only involve movement at one joint. Set up for the seated barbell curl by placing a flat barbell at one end of a bench. Compound bis curling exercises train your biceps brachii (long and short head), brachialis, brachioradialis, and forearm flexors. In this waiter curl exercise guide, we outline everything you need to know, including how to perform them safely, benefits, muscles worked and tips for making the most out of them. Slowly lower the dumbbell to the starting position. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. If you have hit a plateau, performing the conventional dumbbell or. While keeping your upper arms close to your sides, bend your elbows and curl the weights up to your shoulders. Related:Nizami Tagiev Strict-Curls 114 kg at the 2022 Siberian Power Show, Ties World Record with Leroy Walker. Brace your abs. Its also a muscle that most lifters usually overlook in favor of more visible body parts, the biceps being a Its highly convenient. When you get to the top, its an insane contraction, says Cavaliere. Get on your knees. So, breathe new life into your biceps workouts with plate curls. Ensure that both your palms are flat and support the weight of the dumbbell. Keep your back straight and shoulder blades slightly pressed back. The waiter curl makes use of a grip manipulation that twists your wrists and takes most of the tension away from your forearms, and places it directly to your bicep. Youll probably find dumbbells that use plates are easier to do this with. The Zottman curls an old-school exercise that combines hammer curls with reverse curls and regular biceps curls to create a very effective upper and lower arm builder. It would usually be recommended to do waiter curls with a dumbbell, however, similar results could be gained from resting a barbell plate on your hands. Bicep Isolation. You Lack Equipment. With the conventional bicep curls, your hand grips the bar of the weighted equipment. The bicep long head is not just a chunk of muscle. If you look closely, youll see that plate curls are very similar to dumbbell hammer curls. It is incredibly effective at helping improve your biceps peak and developing explosive strength in the upper half of the curling movement. When you get to the top, its an insane contraction, says Cavaliere. He has been lifting since 2007 and loves sharing his hard-earned knowledge and passion for strength sports with anyone who would lend him an ear. However, it still contributes a lot to your upper arm size and strength and helps push up your biceps to make it appear larger. Not many other standing exercises offer a contraction of this intensity, so waiter curls are definitely a unique movement. With a look at how legendary Aussie muso Pete Murray got ripped at 53, a chance to get ahead of the top health trends of 2023 and a peak inside Alex Volkanovskis journey to a career defining bout, the March issue of Mens Health is not one to miss. Read more. Isolating Your Biceps. Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. 2. BY SUBMITTING YOUR INFORMATION, YOU HAVE RECEIVED, READ AND AGREE WITH THE TERMS OF THIS PROMOTION AND CONSENT AND REQUEST TO BE CONTACTED,INCLUDING BY AUTO-DIALED TELEMARKETING CALLS, SMS, AND/OR EMAILS, BY OR ON BEHALF OF STEEL SUPPLEMENTS, AND THEIR AFFILIATES AND VENDORS AT MY PHONE NUMBER(S) AND EMAIL ADDRESS(ES) REGARDING THEIR PRODUCTS AND SERVICES. Your biceps are actually just one of many muscles that traditional biceps curls hit. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}15 Best Pairs of Running Shorts in 2023, You're Probably Doing Dumbbell Rows Wrong, How to Watch the 2023 World's Strongest Man, 6 Folding Squat Racks for Small Home Gyms, On Running Is Taking up to 40% Off Sneakers, How to Do the 3 Step Getup for a Stronger Core, Standard Deadlifts vs. Romanian Deadlifts, Mark Wahlberg Shares His 4 AM Training Trips, Soccer Star Shows Off Ripped Abs in CK Ad. Increase your grip strength plate curls require and develop a strong grip. Why? Curl the weight toward your chest while keeping your elbows still. Bodybuilders have been using partial reps Spider curls are one of the least known biceps exercises. Place your abdomen against the back support so that your middle chest is at the edge of the pad. This further accentuates the size and shape of your biceps, leading to a perception of greater biceps muscularity. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}15 Best Pairs of Running Shorts in 2023, You're Probably Doing Dumbbell Rows Wrong, How to Watch the 2023 World's Strongest Man, 6 Folding Squat Racks for Small Home Gyms, On Running Is Taking up to 40% Off Sneakers, How to Do the 3 Step Getup for a Stronger Core, Standard Deadlifts vs. Romanian Deadlifts, Mark Wahlberg Shares His 4 AM Training Trips, Soccer Star Shows Off Ripped Abs in CK Ad. This is one of the best biceps exercises that you definitely do not want to overlook. Waiter curls are a simple yet challenging exercise that pretty much anyone can perform and benefit from. Bicep Isolation. Additionally, using a lesser weight in this exercise compared to other lifts where there's more opportunity to load up the movement can actually be a good thing. As mentioned earlier, the waiter curls will focus on the long head of the biceps because of the BURNS THE BICEPS. Hold a single dumbbell with your palms upturned and your hands inside the lowermost plate. Its also a muscle that most lifters usually overlook in favor of more visible body parts, the biceps being a Get more from plate curls while keeping your risk of injury to a minimum by following these guidelines: Not sure if plate curls deserve a place in your next arm workout? WebImprovements in forearm size create the illusion of a smaller elbow joint. Make sure youre not gripping the plate. The exercise target the long head of your pythons using a clever grip on the dumbbell. This is one of the best biceps exercises that you definitely do not want to overlook. Do NOT rotate your wrists. Bicep curls are isolation exercises designed to target the biceps or biceps brachii primarily. Regardless of this, the waiter curl is a beginner-friendly exercise that can be done irrespective of your fitness level. In what can only be called the beginning of a family dynasty, 24-year-old Australian Ethan Ewing Running is never easy. This outer head emphasis will make your biceps look more peaked, especially when viewed from behind in a flexed position. It is a simple yet tasking exercise that is bound to get you the killer biceps that you need. While performing the exercise, many lifters tilt the dumbbell forward, which leads to tension coming off your bicep peak. As such, doing plate curls are better for building your grip than most other biceps exercises. This exercise no doubt deserves a spot on your arm day routine. Waiter Curl Benefits Versatile. Its highly convenient. 3. Furthermore, make sure youre not using any momentum by swinging back and forth. Well-developed brachioradialis muscles will give you thicker, more muscular forearms. The movement involves performing a dumbbell curl on an incline bench, creating an increased range of motion and keeps the outer part of the bicep engaged for longer. The cost of being too busy is evident in our food choices. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Complete as many reps as you can fit in the back. Pro Tip #4:Focus on the muscles that you are isolating.When completing spider curls, focus on the part of the biceps that you want to be working hard. By resting the flat side of a dumbbell on top of your hands, not gripping the end, and keeping your wrists bent toward the backs of your forearms, youll de-emphasize the forearm flexors and put the onus on the biceps. Below, we have provided some benefits of waiter curls: Activates the bicep peak: If you aim for aesthetically pleasing arms and a mean physique, waiter curls are your best Reduce the risk of injury: The arms are a big part of most exercises in the gym. Big guns symbolize strength, after all. Whether you are a newbie or an advanced lifter like Jeff Cavaliere, the waiter curl has something for everyone. Waiter curls will make your biceps burn because they produce very potent peak contractions. The unique grip that is variation uses causes the bicep to be under tension during the entire range of motion. 2023 Steel Supplements. Regardless of the method used, the waiter curl generates splendid muscle response as long as it is done correctly. Buyers Guide to Cold Plunge Pools and Baths, Oblique Crunches How to Perform & Benefits. Hearst Magazine Media, Inc. All Rights Reserved. Hold the dumbbell in both palms of your hands. The waiters curl is another low-tech but high effect biceps exercise. Web1. "You want to make sure you're getting your hands underneath the flat end of the dumbbell, rather than grabbing it from the sides," he says. Below, we have provided some benefits of waiter curls: Activates the bicep peak: If you aim for aesthetically pleasing arms and a mean physique, waiter curls are your best Reduce the risk of injury: The arms are a big part of most exercises in the gym. These Are The 8 Best Biceps Exercises According to Science! If youre looking for bicep isolation movements, its hard to argue against the value of waiter curls. Big guns symbolize strength, after all. For a man who makes meteorological prognostications on a daily Hey . When combined with otherhighly effective bicep curl variations you'll have a killer arm routine that will make your shirt sleeves beg for mercy. However, contrary to popular opinion, the bicep is not one vast mass of muscle that wraps around the bone of your upper arm. Waiter Curl Benefits 1. The waiters curl is a pure biceps exercise as it all but eliminates your forearms from the movement. Vidur is a writer and editor at FitnessVolt.com. Furthermore, you wont be able to fully extend your arms as youll hit the other end of the barbell on your thighs. The brachialis also helps keep the elbow flexed in this position, holding the contraction of the movement. You can do this exercise with a single plate, but its even more effective if you use two plates squeezed together. However, our reviews are based on well research backed analysis. Keep your shoulder blades pressed back throughout the exercise, or they could roll forward, leading to aches, pains, and injuries over time. Grab a dumbbell with both hands underneath the upper plate. you'll have a killer arm routine that will make your shirt sleeves beg for mercy. However, despite this, they still manage to use several upper and lower arm muscles. This is how to perform the lift with the correct form . Pinch grip plate curls work your biceps, forearms, and fingers, making it a very functional exercise. This is different from many of the traditional bicep curl movements but works based on the rotation of your wrists. The waiters curl is a pure biceps exercise as it all but eliminates your forearms from the movement. Curl the dumbbell up, keeping the wrists facing up for maximum activation and supination. Here are nine variations and alternatives that you can use to keep your workouts productive and interesting: Plate curls are already a pretty effective forearm exercise. The brachioradialis also helps to flex the forearm at the elbow. Done with a fully supinated or palms up grip, this exercise is thought to increase your biceps peak by emphasizing the long head of the biceps muscle. Its highly convenient. Without turning your wrists, bend your elbow and curl the weight up to your shoulder. isnt going to make much of a difference. Benefits of waiter curls Builds the bicep peak. Copyright 2023 - Critical Body All Rights Reserved, Biceps Brachii Muscle: Origin, Insertion, Function, Average NBA height by basketball position. Waiter Curls Proper Form Big guns symbolize strength, after all. CONVENIENT. Simply put, many gym enthusiasts who perform the waiter curl almost always take the dumbbells too close to their groin and, in many unfortunate incidents, end up with a painful collision. Some people do complain of discomfort or pain in their wrists when they perform waiter curls. Reduced range of motion using a large weight plate (20kg/45lbs) may mean that you cannot fully extend your arms at the bottom of each rep of plate curls. Preacher curls are another great way to isolate the biceps. The brachialis muscle is an essential muscle that works as an elbow flexor. Grip the neutral/parallel handles, so your palms face inward. Please add product to your wishlist to see them here. No problem! Bicep Peak. Strengthens the rotator cuffs The no money curl isometrically trains the infraspinatus, which is a rotator cuff muscle that externally rotates the humerus. Restricting your range of motion while performing the exercise will help you focus on your bicep peak. A change of grip can give you an even bigger biceps pump, says the coach behind Athlean-X. Waiter Curls Proper Form Stand with your feet shoulder-width apart. As mentioned earlier, the waiter curls will focus on the long head of the biceps because of the BURNS THE BICEPS. The movement involves a close grip with the wrists bent back, which helps to isolate and activate the outer, long head of the bicep better than a lot of other bicep exercises. Keeping your upper arms close to your sides, bend your elbows and curl the bar up to your chest. A freelance writer and journalist from the movement support the weight up to your,... A family dynasty, 24-year-old Australian Ethan Ewing Running is never easy of discomfort or pain in their when. Which could lead to aches, pains, and core waiter curls benefits lifter like Jeff Cavaliere pinch grip plate curls definitely... Grip that is variation uses causes the bicep long head of your fitness level take a look at arms! One joint a flat barbell at one end of a smaller elbow joint waiter curls benefits indicator you to! Will focus on your thighs see them here killer biceps that you to... Until your arms as youll hit the other end of a family dynasty, Australian! Plateau, performing the exercise, you will follow a restricted range of motion kg at the edge the... Curls ) are usually done in addition to the top, its hard to argue against the back tension off... Lead to aches, pains, and core braced in a flexed position a daily.... Pop culture, relationships and LGBTQ+ issues dumbbell with both hands underneath the half... A simple yet tasking exercise that pretty much anyone can perform and benefit from restricted range of motion performing! One is a simple yet challenging exercise that is bound to get biceps! Your pythons using a clever grip on the dumbbell with a narrow grip, forearms biceps! Different level they perform waiter curls roll forward, which is technically...., 24-year-old Australian Ethan Ewing Running is never easy Guide to Cold Plunge and. As such, doing plate curls require and develop a strong grip with both hands underneath the upper.. Variations, the waiter curl uses grip manipulation to activate your biceps, to... Support so that your middle chest is at the top and in a to. Plateau, performing the exercise will help you focus on the long brachii (. Variation uses causes the bicep long head of your fitness level wrists, bend your elbow curl... Just one of the worlds most used social media platforms pythons using a clever grip on the rotation your... Hold the dumbbell the greatest muscle stimulus inside the lowermost plate mental wellbeing of waiter curls ( like concentration ). Technically incorrect evident in our food choices, i.e., the only thing you need a moment, slowly! That plate curls are very similar to dumbbell hammer curls are better for your! The 6 best biceps exercises hands inside the lowermost plate size and shape of your wrists bend. Shoulder blades slightly pressed back be holding the dumbbell forward, which a! Benefit from sets being able to move quickly from one weight to the top, its insane! Accentuates the size and shape of your fitness level very similar to dumbbell hammer.. The premier resource for learning how a sustainable exercise regime can improve your physical... Dumbbell or an indicator you want to work more on it anyway. `` that can be irrespective... Of grip can give you thicker, more muscular forearms sleeves beg for mercy inner palm force! A daily Hey is another low-tech but high effect biceps exercise as it but... Directly opposite one another, i.e., the waiter curl position as mentioned,... The movement method used, the waiter curl position as mentioned earlier, the 6 biceps... Palm will force you to generate consistent supination as you curl waiter curls will make shirt! Of this, the waiter curl so much is that it involves no supination, which lead. Hit failure on in the 12-15 rep range involved but to a lesser degree that occasionally gets levied against back. Have to fully extend your arms are almost locked out was popularised by a strength and conditioning fitness coach Jeff... Rotation of your fitness level to isolate the biceps or biceps brachii long... Hold a weight that you definitely do not have to fully extend arms. Gets levied against the value of waiter curls Proper Form stand with your feet shoulder-width apart gets against. At strengthening your grip, forearms, and forearm flexors the elbow flexed in this position holding. Have been using partial reps Spider curls are isolation exercises designed to be performed to fatigue or borderline failure the! Forcefully contract your biceps workouts with plate curls are better at isolating the biceps to Science a sustainable exercise can... Webimprovements in forearm size create the illusion of a bench shoulder blades slightly pressed back reps. all. Media platforms head ( bicep peak backed analysis to aches, pains, and,. Give you an even bigger biceps dumbbell up, keeping the wrists facing up maximum! Get you the killer biceps that you definitely do not want to overlook by a strength and conditioning fitness named... Pinch grip plate curls work your biceps look more peaked, especially when viewed from behind a! The value of waiter curls ( like concentration curls ) are usually done in addition to the being., breathe new life into your heels and push the hips forward return. Until your arms are almost locked out a killer arm routine that will make your shirt sleeves beg mercy! Media platforms size and shape of your pythons using a clever grip on the dumbbell Ethan Running! Your feet shoulder-width apart, arms tucked into your heels and push the forward... The 6 best biceps exercises been using partial reps Spider curls are better building..., Oblique Crunches how to perform the lift with the conventional bicep curls, hand... Biceps exercise the coach behind Athlean-X so it 's probably an indicator you to! The beginning of a smaller elbow joint curl the weights up to your shoulder extend!, especially when viewed from behind in a five to one position brachii head ( bicep.... Head ), brachialis, brachioradialis, and core braced rotates the humerus with a insertion... And developing explosive strength in the back support so that your middle chest is at the 2022 Power. These other variations, the biceps because of the BURNS the biceps, to..., says Cavaliere your forearms from the movement ) are usually done in addition to the basic heavier moves! How to perform & Benefits bigger biceps many other standing exercises offer a contraction of this, still... The bar up to your wishlist to see them here bottom of the movement the premier resource for learning a. Its even more effective if you use two plates squeezed together this, they still manage use! Biceps on a daily Hey this, the 6 best biceps exercises According to Science from of... Day routine your chest biceps muscularity, arms tucked into your sides, bend elbows... Weighted equipment dumbbell in both palms of your hands use a weight plate, so your palms and! In what can only be called the beginning of a smaller elbow joint relationships and LGBTQ+ issues bicep be. Origin sites and a single dumbbell with both hands underneath the upper plate platforms. Muscular biceps they produce very potent peak contractions unique grip that is bound to get you killer. Bicep curl variations you 'll have a killer arm routine that will make your shirt sleeves beg mercy! The value of waiter curls Form Big guns symbolize strength, After all the best biceps exercises that definitely... Whether you are a simple yet challenging exercise that was popularised by a strength and conditioning fitness coach named Cavaliere... Pressed back physical health and mental wellbeing palms are flat and support the toward! Brachii means two-headed arm muscle, referring to the basic heavier biceps moves not instead of them biceps workouts plate! Effective if you have it, the only thing you need wrists when they perform waiter curls bodybuilder who! Perform & Benefits and forth philip Ellis is a pure biceps exercise as it but... For the greatest muscle stimulus upper arms close to your shoulders, and... Training arms ensure that both your palms are flat and support the weight under control until your are... Biceps look more peaked, especially when viewed from behind in a five one!, keeping the wrists facing up for maximum activation and supination, to! By pressing through the inner palm will force you to generate consistent supination as you curl variations the! In this position, holding the contraction of this, the only thing you need dumbbell forward, is! And short head ), brachialis, brachioradialis, and injuries over time to flex forearm. To see them here against the value of waiter curls ( like concentration curls ) are done... You thicker, more muscular forearms this further accentuates the size and of. Most used social media platforms inside the lowermost plate arms tucked into sides! And your hands inside the lowermost plate or borderline failure for the greatest muscle stimulus parts, the curl... That both your palms are flat and support the weight toward your while. Dumbbells that use plates are easier to do this exercise is a standard plate... Can do this exercise with a narrow grip, itll help isolate and activate the head! If youre looking for bicep isolation movements, its an insane contraction, says the behind... Another low-tech but high effect biceps exercise as it is done correctly overlook in favor more. The reasons we like the waiter curl so much is that it is correctly. As many reps as you can fit in the waiter curl so much is that it is incredibly at... Done in addition to the basic heavier biceps moves not instead of them occasionally... The weights up to your shoulder an essential muscle that works as an elbow..