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February 12, 2022 10 min read
The arms are undoubtedly one of the most trained muscle groups. From deadlifts to bench presses and bicep curls, the premise of bigger arms leaves men to dabble in all types of weighted exercises.
However, of all weighted exercises, the bicep curls remain a favorite amongst many gym veterans.
Of all the well-known variations today, the waiter curls remain a common choice amongst gym veterans.
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. Below, we have provided the tips and tricks to perfect your waiter curl routine.
The waiter curl is not an exercise you encounter in the gym every day. Many newbies might be familiar with other bicep curl variations like the barbell curl, dumbbell curl, hammer curls, and cable curl, but the waiter curl is very different from any other bicep curl variation.
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.
While this description might seem a little bit far-fetched, it summarizes the techniques adopted by the waiter curl. The waiter curl has not always been a mainstream exercise. It was a bicep exercise that was popularised by a strength and conditioning fitness coach named Jeff Cavaliere. 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.
Unlike any of these other variations, the waiter curl uses grip manipulation to activate your biceps on a whole different level.
With the conventional bicep curls, your hand grips the bar of the weighted equipment. Many of these variations make use of a supinated grip, while a few others choose to use the pronated grip as a means of focusing the tension on the bicep heads of your arms. The waiter curls, use none of these, and goes down an entirely different lane.
With the waiter curl, you are required to rest the flat side of the dumbbell on the palm of your hands, as if you are gripping a plate.
This is the origin of its name. 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.
This is different from many of the traditional bicep curl movements but works based on the rotation of your wrists.
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.
Other than the change in grip, the waiter curl makes use of a similar range of motion. With the dumbbell plate cupped in your palm, you lift and lower the dumbbell and feel the contractions in your arm. While it might not look like much, this exercise is guaranteed to serve you bigger guns on a platter of gold- no pun intended.
Bigger arms are a crazed fad in the gym that never goes away. Massive guns are no doubt one thing every man wants in his armory. Not only is it a gauge to measure a man’s strength and lifting power in the gym, but it also provides some bragging rights amongst your bros.
Who wouldn't want guns that even Arnold Schwarzenegger would envy?
This leads many gym-goers to get involved in high-intensity weighted exercises. From deadlifts to bench presses and bicep curls, many gym enthusiasts have probably dabbled in all recipes in the book.
Of all variations you could try; however, the waiter curls still remain in discovery. However, If you haven't tried this ingenious exercise, you are missing out on many benefits your arms are bound to receive. Bicep curls are isolation exercises designed to target the biceps or biceps brachii primarily. Unlike many other compound exercises, the curls focus most of the tension on your biceps.
However, contrary to popular opinion, the bicep is not one vast mass of muscle that wraps around the bone of your upper arm.
This bicep is a distinctive muscle made up of two parts: the short and the long head.
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.
The long head of the bicep makes up the bulk size of the arm and contributes to a larger size of the upper arm muscle. The long head of the bicep is precisely what the waiter curl trains. The bicep long head is not just a chunk of muscle.
The bicep long head also helps to stabilize the shoulder, move the arm at the shoulder joint, flex the arm forward, and abduct the arms away from the trunk. Essentially, the bicep long head is essential in most movements of the arm and other connecting muscles such as the forearm and its flexors for the supination of the hand.
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.
Thanks to the concentration of the contraction of the onus of the biceps, the waiter curl is undoubtedly one of the most efficient exercises for growing this muscle.
The waiter curl also activates the short head of the bicep. Although a less significant section, the short head of the biceps brachii is a flexor and supinator of the elbow joint.
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.
Waiter curls also help activate the Brachialis, brachioradialis, and forearm flexors.
The brachialis muscle is an essential muscle that works as an elbow flexor. It is one of the largest elbow flexors, and its job is to flex the elbows at the forearm. 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.
The brachialis also helps keep the elbow flexed in this position, holding the contraction of the movement. The brachioradialis also helps to flex the forearm at the elbow. Although the brachioradialis functions regardless of position, it is most powerful when the forearm is in a neutral position. The brachioradialis helps stabilize your elbow and turn your palm up or down.
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.
Like any other exercise, the waiter curl requires an excellent form to activate the primary muscles adequately. The slightest nuance in your form can lead to an engagement of the wrong muscles and an increased risk of injury.
The waiter curl is different from the generic curl, and so a lot more thought goes into your positioning and lifting. Regardless of this, the waiter curl is a beginner-friendly exercise that can be done irrespective of your fitness level.
To do the waiter curl:
The waiter curl is commonly performed in a standing position. This has, however, caused some minor accidents for many unassuming gym-goers. 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.
To avoid this comical mistake, many athletes do the waiter curls on their knees. This minor tweak in stance makes this beginner-friendly exercise even more, friendlier for guys.
To do the kneeling waiter curl:
Regardless of the method used, the waiter curl generates splendid muscle response as long as it is done correctly. Waiter curls require a burst of energy and pin-pointed focus on contractions.
The waiter curl has become a popular choice for building bigger arm muscles amongst pro athletes and bodybuilders. This exercise no doubt deserves a spot on your arm day routine. Why? You might ask. Below, we have provided some benefits of waiter curls:
Learning the waiter curl might be a walk in the park. 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.
Below, here are some tips to help you maintain proper form:
The waiter curl is a unique exercise that will give you a bang for your buck. It is a simple yet tasking exercise that is bound to get you the killer biceps that you need. 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.
When combined with other highly effective bicep curl variations you'll have a killer arm routine that will make your shirt sleeves beg for mercy.