Stop Doing This Biceps Curl (I’M BEGGING YOU!)

Of all the biceps curl variations out there, there is one in particular that has seemed to have drawn the ire of some without actually knowing why they feel the way they do. In this video, I’m going to break down the Waiter’s Curl. We’ll take a look at the exercise in regards to its effectiveness as a biceps exercise and specifically, its ability to more efficiently target the long head of the biceps.

Let’s talk about the objections.

First, some believe that the waiter’s curl doesn’t have enough supination in order to build bigger biceps. This one is actually just blatantly incorrect. Not only is this biceps exercise being performed from a position of supination but it also allows for active supination during the movement.

It starts with taking the right grip on the dumbbell. Instead of gripping the sides of the dumbbell you have to be sure that you place your hands and fingers flat against the undersurface of the dumbbell. Push through the pinky side heel of your palm and allow the wrists to bend back as you lift to maximize the supination.

Next, the idea that this is an unnatural or weird exercise is not understood. In fact, biomechanically it is quite similar to the rope curl. It’s also occurring predominantly in a hinge joint that is known for its ability to restrict unnatural motion.