Waiters Curl

This exercise will TREMENDOUSLY maximize the activation of your bicep peaks.

On top of that, it will allow you to almost completely eliminate forearm activation.

What this simply means is that nearly ALL the tension will go to the targeted area – The long head.

execution

  1. 1
    Grab a dumbbell with both hands underneath the upper plate
  2. 2
    Stand up straight and balanced, keeping the upper arms close to the body
  3. 3
    Curl the dumbbell up, keeping the wrists facing up for maximum activation and supination
  4. 4
    Hold peak flexion briefly and let the dumbbell go down, but not completely – Partial range of motion here!
Note: It is important to avoid forward motions with your elbow – You don’t want any swinging! Instead, keep maximum possible tension on the biceps, with no inertial movements.

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