Start the movement with arms slightly bent, with the dumbbell resting on your hands. You can either kneel deeply so that you are sitting back on your heels or kneel tall with your thighs straight. Thanks to its ability to efficiently target the bicep head for bigger arms, the waiter curls continue to top charts on to-do arm exercises. However, you can have too much of a good thing, and doing the same old curls over and over again could mean your workouts arent as productive as they could be. Train multiple arm muscles simultaneously its not enough to train your biceps if you want bigger, more muscular arms. Get on your knees. Hard work conquers all! I wouldnt say this is the only exercise you should do from now on, but I think it has some merit, says Cavaliere. Keep your wrists straight throughout. If the fun's over before it even gets a chance to start, check out these ideas for delaying the big moment. Press into your heels and push the hips forward to return to standing. Your biceps are still involved but to a lesser degree. Without turning your wrists, bend your elbow and curl the weight up to your shoulder. Hold a dumbbell in each hand with your arms by your sides and palms facing your legs. Without using your legs or back for assistance, bend your elbows and curl the weights up toward your shoulders. Ensure that you keep the top end of the dumbbell facing straight up at all times. We reveal why and how to do this old-school, no-frills exercise plus the best variations and alternatives. How Sam Mac Transformed His Body In 8 Weeks, Yes, Getting Ghosted Sucks. No wonder most people have twigs for arms. Waiter Curl Muscles Worked, How-To, Benefits, and Alternatives Its no secret that most lifters love training arms. Squeeze as hard as you can to get a good grip. Since the waiter curl 3. Take To The Skies With Zeniths New Pilot Collection, 8 Ways To Shed Those Extra Easter Calories, How Dacre Montgomery Is Helping Lead Mens Fashion In A Bold New Direction, Ethan Ewing Claims Second WSL Title At Bells Beach, I Took On Pelotons Monthly Running Challenge And It Elevated My Endurance. Provitalize Review The Best Probiotic Supplement? Compound bis curling exercises train your biceps brachii (long and short head), brachialis, brachioradialis, and forearm flexors. These are the benefits that you can expect to gain if you do the exercise consistently and with the proper form. Isolating Your Biceps. 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. If you do give them a try, like any new strength training exercise, start light and only increase the weight once you feel comfortable with the movement. When you hear the words waiter curl, you no doubt envision a club or restaurant waiter moving deftly with a tray balanced on his hands. CONCLUSION There you have it, the 6 best biceps exercises to get bigger biceps. Thats why the dumbbell waiter curl is becoming more popular. If you have a lagging long head, then its highly likely that your peak will have grown taller during this time. Brace your abs. Strengthens the rotator cuffs The no money curl isometrically trains the infraspinatus, which is a rotator cuff muscle that externally rotates the humerus. We will notify you on events like Low stock, Restock, Price drop or general reminders so that you dont miss the deal, The waiter curl is not an exercise you encounter in the gym every day. Table of Contents show Waiter curl is not the best exercise if your goal is to build strength. Also keep in mind that youll use far less total weight that you do with traditional bilateral curls. So it's probably an indicator you want to work more on it anyway.". Its a good movement for anyone who needs a firmer grip, such as climbers, wrestlers, or football players. 3. The waiter curl is different from the generic curl, and so a lot more thought goes into your positioning and lifting. However, of all weighted exercises, the bicep curls remain a favorite amongst many gym veterans. TikTok has rapidly become a key facet of many Australians daily routines. Once a lifter gets proficient at performing the lift, advancing in the weight doesnt take much time as the exercise involves lifting a dumbbell with both hands. "If you do it properly, your forearms will be supinated, but you also have the opportunity to do some dynamic supination as well as you lift the dumbbell up." You can perform the waiters curl with various rep and set schemes, just make sure to take them to fatigue or borderline failure for the greatest muscle stimulus. 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. If youre looking for bicep isolation movements, its hard to argue against the value of waiter curls. Although waiter curls and hammer curls are both primarily variations of the bicep curl, they do serve quite different purposes. Due to the ability to really isolate the bicep at the top of the movement, waiter curls are a popular way to create more of a peak to the biceps. When you get to the top, its an insane contraction, says Cavaliere. Maintaining your grip on the kettlebell and elbows pressing against your knees, move the kettlebell away from your chest toward the ground. Stand straight with your feet hip-width apart. . Your email address will not be published. Since the waiter curl requires just one dumbbell, it puts you at the liberty to invest in your garage gym one dumbbell at a time. As long as it is performed with proper form and with the correct number of reps, the waiter curls will take you from slender arms to massive guns in no time. Your muscles don't know what the number is on the side of the dumbbell or barbell, they just know what it feels like when you lift it. This old-school arm exercise is a great way to bust through training plateaus and can help you build the biceps of your dreams. While this description might seem a little bit far-fetched, it summarizes the techniques adopted by the waiter curl. Forcefully contract your biceps at the top of the rep. Lower the weight under control until your arms are almost locked out. Located on the front of your upper arm, the biceps flex your elbow and shoulder joint and are also responsible for the supination of the forearm. This can help combat underdeveloped outer biceps, as well as creating a more prominent peak in the biceps. 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. Pinch grip plate curls work your biceps, forearms, and fingers, making it a very functional exercise. They will also activate the forearms. Hold peak flexion briefly and let the dumbbell go down, but not completely Partial range of motion here! As mentioned earlier, the waiter curls will focus on the long head of the biceps because of the BURNS THE BICEPS. Instead, make sure your palms face inward, i.e., a neutral position. You can also give the dumbbell no money curl a try if you want to focus on building your biceps as a whole (recommended if you need more mass) rather than on prioritizing the long head. You can perform the waiters curl with various rep and set schemes, just make sure to take them to fatigue or borderline failure for the greatest muscle stimulus. The waiters curl is another low-tech but high effect biceps exercise. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. Its also a muscle that most lifters usually overlook in favor of more visible body parts, the biceps being a It was a bicep exercise that was popularised by a strength and conditioning fitness coach named Jeff Cavaliere. The same cannot be said for exercises like the, The Functional Training Split: Overview, Benefits and Sample Workouts. Unlike many other compound exercises, the curls focus most of the tension on your biceps. "About 15 to 20 percent when compared to the short head. Shoot your hips back and bend the knees lowering into a deep squat. The dumbbell waiter curl shifts the tension onto the outer muscle fibers of your biceps, otherwise known as the long head, due to the narrow grip that you have to hold the dumbbell with. In fact, they use the same basic movement and work the exact same muscles. Adding plate curls to your arm workout could be the variation you need to bust out of your current training rut and get back on the gains train! The waiter curl also activates the forearm flexor, a group of five muscles that help move the forearms through pronating and supinating. You might ask. shares training advice each week on YouTube, breaking down the muscle-building benefits of specific exercises and demonstrating the safest, most effective form. Taxes and shipping calculated at checkout, February 12, 2022 These Are The 8 Best Biceps Exercises According to Science! While keeping your elbows pinned to your sides, lift the barbell until at your chest height. Exercisers dedicate entire workouts to building more massive biceps and triceps. Hey, if you dont want to see me anymore, just tell me . However, despite this, they still manage to use several upper and lower arm muscles. Plate curls might be old-school, but when it comes to building bigger, stronger muscles, the old-school is usually hard to beat. Lean forward, place your triceps against your leg, and let your arm hang straight down from your shoulder. One of the reasons we like the waiter curl so much is that it is actually a very versatile exercise. It does not pronate or supinate the forearms but is known as the power of the forearm at the elbow joint as it produces a large percentage of the force that is needed to flex the elbow. Think about pinning your shoulder blades together the entire time. Hold the dumbbell like a waiter holds a tray. This is another excellent alternative to plate curls for when you want to really focus on your brachialis muscles. Eating was always a big feature of James Webbs household growing up. Brachialis the brachialis lies beneath the biceps, so its almost entirely out of sight. Grab a dumbbell with both hands underneath the upper plate. Do NOT rotate your wrists. remain a common concern amongst athletes. Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. To avoid this comical mistake, many athletes do the waiter curls on their knees. isnt going to make much of a difference. , move the arm at the shoulder joint, flex the arm forward, and abduct the arms away from the trunk. Isolating Your Biceps. Web3,105 views Dec 7, 2021 Waiter curls are a variation of curls specifically designed to hit the peak of your biceps!! Why? He did not, however, do the curl variation. Bicep Peak. 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. Waiter Curl Muscles Worked, How-To, Benefits, and Alternatives Its no secret that most lifters love training arms. *EXERCISE AND PROPER DIET ARE NECESSARY TO MAINTAIN RESULTS. A useful arm training variation doing the same old barbell and dumbbell curlscan soon become boring, and boring workouts are less effective. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV. Curl the dumbbell up, keeping the wrists facing up for maximum activation and supination. Since the exercise only involves curling a single dumbbell with both arms, many lifters,thanks to their inflated egos, end up using more weight than they can handle and messing up their form. The bicep long head is not just a chunk of muscle. The brachioradialis helps stabilize your elbow and turn your palm up or down. Its also a muscle that most lifters usually overlook in favor of more visible body parts, the biceps being a Grab the dumbbell on one side so that both your palms are under the plate. Weight plates tend to go up in larger steps, typically 5kg/10lbs. When combined with otherhighly effective bicep curl variations you'll have a killer arm routine that will make your shirt sleeves beg for mercy. Since youll be holding the dumbbell with a narrow grip, itll help isolate and activate the long brachii head (bicep peak). This is one of the best biceps exercises that you definitely do not want to overlook. List 7 foot NBA players and basketball players over 7ft. The long bicep head is a significant part of the novel that pushes through your t-shirt and is evident when you flex your arms. Furthermore, make sure youre not using any momentum by swinging back and forth. However, If you haven't tried this ingenious exercise, you are missing out on many benefits your arms are bound to receive. day, but rather incorporated the move into his routines two to three times a week, meaning he did it somewhere between nine and twelve times in total. One complaint that occasionally gets levied against the waiter curl is that it involves no supination, which is technically incorrect. But, if your arm development has stalled, you can get things moving again by adding some new and unusual exercises to your workouts. Bend your knees slightly for balance, pull your shoulders down and back, and brace your core. Just as the biceps are in charge of the flexing of the elbows during the performance of the traditional bicep curl, they are also in order of rotating the forearm muscles so that your palms are turned upward. Not many other standing exercises offer a contraction of this intensity, so waiter curls are definitely a unique movement. 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. You wont be able to fully extend your arms, but thats okay just use the largest range of motion you can. Squeeze your glutes and engage your core to create full-body tension. Disclaimer - the information on this website is for entertainment purposes only. Similarly, an incline hammer curl would also be a consideration. Of all variations you could try; however, the waiter curls still remain in discovery. was formulated to help you get deeper sleep to help your body repair the damge you do in the gym. Isolating Your Biceps. However, maintaining proper form throughout your session might be more difficult than you imagine, especially if you take the dumbbell against your you know what a few unfortunate times. Do NOT rotate your wrists. Effective workouts will include a variety of exercises, so its good to include both waiter and hammer curls into your workouts and mix and match over time to keep the biceps working hard. Whether you are a newbie or an advanced lifter like, Since the exercise has a limited range of motion and is a, that is not too hard to learn, it can be picked up by the beginner rather quickly. Set up for the seated barbell curl by placing a flat barbell at one end of a bench. The range of motion while performing a waiter curl is shorter than that of a traditional dumbbell curl. Use moderate to high reps for most of your waiter curls (8-15). Nevertheless, if youre looking at ways to train your arms, waiter curls are certainly worth giving a go and seeing if you find them effective. Your back should be straight, shoulder pulled back, and feet directly under your knees. Our product picks are editor-tested, expert-approved. (forwards and centers). 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. Waiter curls are better at isolating the biceps, whereas hammer curls are better at strengthening your grip, forearms and biceps. This is different from many of the traditional bicep curl movements but works based on the rotation of your wrists. With cross-body hammer curls, you take the weight across your body, increasing brachialis and brachioradialis engagement. If youve spent any time in the digital dating pool or even its IRL counterpart of late, youve probably been ghosted or New figures are emerging from the World Health Organisation (WHO) that show an alarming rise in infertility rates. Even over that period, he achieved great results, developing more visible definition and height on his bicep. Bicep Isolation. 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. Related:How To Write Your Own Fat Loss Or Hypertrophy Program, Some of the most common mistakes while performing the waiter curl include . Like with all biceps curl variations, the importance of good positioning cannot be overstated here (check out this guide for some more details on that). However, most people stick to vanilla exercises like the barbell curl and dumbbell curl in their arms training regimen. The slightest nuance in your form can lead to an engagement of the wrong muscles and an increased risk of injury. The movement uses grip manipulation to really work your bicepsby resting the top of the vertical dumbbell on your palms, rather than gripping the sides, you put maximum tension on your bicep, and less on the forearm. 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. Continue for the prescribed number of reps. You Lack Equipment. Our product picks are editor-tested, expert-approved. Waiter curls also help activate the Brachialis, brachioradialis, and forearm flexors. Look at your biceps flexed (from behind) before you start doing waiter curls and then again after 6-12 weeks. Improved Grip Strength Your wrist and finger flexors also work when performing dumbbell hammer curls. 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. Although a less significant section, the short head of the biceps brachii is a flexor and supinator of the elbow joint. CONVENIENT. The waiter curl also activates the forearm flexor, an intrinsic team of five muscles that help to move the forearms through pronating and supinating your grip. Hold for a moment, before slowly lowering the dumbbell back down. The waiter curl is not an exercise you encounter in the gym every day. Web3,105 views Dec 7, 2021 Waiter curls are a variation of curls specifically designed to hit the peak of your biceps!! Monday might be World Chest Training Day, but Arm Day is arguably the most popular (and enjoyable) workout of the week. While there is nothing wrong with dumbbell hammer curls, cable curls may be better for some exercisers because they keep the target muscles under almost constant tension. Related:Nizami Tagiev Strict-Curls 114 kg at the 2022 Siberian Power Show, Ties World Record with Leroy Walker. Limited overload the heaviest weight plates in most gyms are 45lbs/20kg. The exercise target the long head of your pythons using a clever grip on the dumbbell. Stand up straight and balanced, keeping the upper arms close to the body. But, doing them with your hands pronated (palms down) makes them even more forearm-centric. Ideal for drop sets being able to move quickly from one weight to the next means that plate curls are ideal for drop sets. Sit on the bench and place the bar on your thighs. 3. Benefits of waiter curls Builds the bicep peak. It is incredibly effective at helping improve your biceps peak and developing explosive strength in the upper half of the curling movement. Check Out:Rep Range For Maximum Muscle Mass. Without using your legs or back for assistance, curl the dumbbell up to your chest and then lower it again. Restricting your range of motion while performing the exercise will help you focus on your bicep peak. 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. CONCLUSION There you have it, the 6 best biceps exercises to get bigger biceps. On the other hand, the waiter curl can be a lifesaver for people who train during the rush hour at the gym, especially in facilities with a single pair of dumbbells for each weight. However, our reviews are based on well research backed analysis. While there is nothing wrong with these exercises, trying new exercises like thewaiter curlcan be incredibly effective in adding size, strength, and definition to your arms, especially if you havehit a plateau. Ensure that the top of the dumbbell faces straight up throughout the motion. Curl the weight back to chest height. Curl the weight back to chest height. With your upper arms tucked in close to your sides, bend your arms and curl the weight plate up to your chest. This is the origin of its name. The exercise target the long head of your pythons using a clever grip on the dumbbell. By resting your arms on the bench, youre removing the ability to leverage momentum to help lift the weight, so it helps to ensure the movement is focused on the contraction of the biceps. For example, here, Cavaliere performs his reps with a single 50-pound dumbbell, and were pretty sure can crank out regular curls with more than 25 pounds per side. So, breathe new life into your biceps workouts with plate curls. The report On New Years Day Jeremy Renner suffered blunt chest trauma, a punctured lung, more than 30 broken Well, that was exciting wasnt it. CONVENIENT. Vidur is a writer and editor at FitnessVolt.com. That makes this less effective for biceps strength. Grab a dumbbell with both hands underneath the upper plate. Hold the dumbbell in both palms of your hands. Continue alternating arms for the duration of your set. Focusing on the muscle will direct your concentration there, allowing you to get the full benefits of the movement and optimal muscle gain. Otherwise, your shoulders are apt to roll forward, which could lead to aches, pains, and injuries over time. WebThe Waiter Bicep is an effective Bicep Curl Variation that does just that. Below, we have provided the tips and tricks to perfect your waiter curl routine. They are usually performed on a preacher curl machine, or a bench. Great For Lifters of All Experience Levels, 1. De-emphasize the forearm flexors and put more focus on the biceps by trying to rotate your wrists outward as you curl the dumbbell. Due to the subtle change in grip and keeping your palms facing upwards, it helps to open up the biceps and put more emphasis on the contraction of the bicep muscles during the exercise. The unique grip that is variation uses causes the bicep to be under tension during the entire range of motion. Effective workouts will include a variety of exercises, so its good to include both waiter and hammer curls into your workouts and mix and match over time to keep the biceps working hard. One of the reasons we like the waiter curl so much is that it is actually a very versatile exercise. This minor tweak in stance makes this beginner-friendly exercise even more, friendlier for guys. As such, theyre ideal for anyone who trains in a basic gym, who doesnt have access to dumbbells, or who prefers a low-tech workout. Waiter Curls Proper Form Adding the waiter curl to your exercise arsenal entails the following benefits . When you get to the top, its an insane contraction, says Cavaliere. 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. 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. The short head of the bicep is equally vital in stabilizing the scapula and lifting heavy items while the arms are in a forward-downward position. He did not, however, do the curl variationeveryday, but rather incorporated the move into his routines two to three times a week, meaning he did it somewhere between nine and twelve times in total. Remember the goal of this exercise is to leave with a nasty pump. .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. Waiter curls (like concentration curls) are usually done in addition to the basic heavier biceps moves not instead of them. Hey, its me . It helps the lifter constantly challenge their muscles, helping ignite muscle and strength gain. Contract your biceps to lift the dumbbell upwards by bending at the elbows. A plate does give you more space to try and find a comfortable position though, but its harder to keep your palms facing up during the whole movement compared to a dumbbell. However, itd be safe to say that the exercise got its name because you look like a waiter carrying a tray while at the bottom of the movement. The unique grip that is variation uses causes the bicep to be under tension during the entire range of motion. The core muscles and shoulders will also be engaged to a lesser degree, providing stability during the movement. Bigger arms are a crazed fad in the gym that never goes away. Keep your shoulder blades pressed back throughout the exercise, or they could roll forward, leading to aches, pains, and injuries over time. Waiter Curls Proper Form By selecting quite a heavy dumbbell, you can really focus on developing explosive power and strength in the biceps by isolating them during the movement. WebThe Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isnt obstructed by our legs. The brachialis lies beneath the brachii and is one of the largest elbow flexors that provides forearm flexion 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. 10 min read. There isnt a bodybuilder alive who doesnt want bigger, more muscular arms. The brachioradialis helps stabilize your elbow and turn your palm up or down. The dumbbell should not rotate as your palms should remain facing upwards. Effective workouts will include a variety of exercises, so its good to include both waiter and hammer curls into your workouts and mix and match over time to keep the biceps working hard. Repeat for the prescribed number of repetitions. Of all variations you could try; however, the waiter curls still remain in discovery. A new three-part documentary takes fans inside the Dolphins' inaugural season. This will make the next step easier. This further accentuates the size and shape of your biceps, leading to a perception of greater biceps muscularity. It isnt clear why Cavaliere named it the waiter curl. 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. The waiters curl has become popular in recent times thanks to the efforts of Jeff Cavaliere and a few others. You can do this exercise with a single plate, but its even more effective if you use two plates squeezed together. Shoot your hips back and bend the knees lowering into a deep squat. Hold a weight plate, so your hands are near the top and in a five to one position. While performing the exercise, many lifters tilt the dumbbell forward, which leads to tension coming off your bicep peak. 4. In this article, we reveal why and how to do plate curls and the nine best variations and alternatives. WebImprovements in forearm size create the illusion of a smaller elbow joint. Lower the weight plate back down, making sure you control the descent, until your arms are straight. Stand with your feet shoulder-width apart. Bicep Isolation. You also need to pay attention to your brachialis and brachioradialis muscles. Stand up straight and balanced, keeping the upper arms close to the body. 4. . No barbell? Your wrists will stay bent back (so your palms face upwards) during the whole movement to provide a flat surface for the dumbbell to rest on, but also to open up the bicep heads more during the movement. Pull your shoulders down and back and brace your abs. Instead, keep your hands open. Rest the flat side of a single dumbbell on both your hands. Line up a 20kg, 15kg, and 10kg plate and then do a back-to-back set of plate curls with each weight that will leave your biceps pumped and burning. Shoot your hips back and bend the knees lowering into a deep squat. Slowly lower the dumbbell to the starting position. As mentioned earlier, the waiter curls will focus on the long head of the biceps because of the BURNS THE BICEPS.
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