Dumbbell Waiter Bicep Curl

How to do the Dumbbell Waiter Bicep Curl

1. 1Stand up straight holding a dumbbell with both hands under the top plate.
2. 2Keep your elbows close to your torso.
3. 3Curl the dumbbell while contracting your biceps.
4. 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5. 5Hold the contracted position for a brief pause.
6. 6Slowly begin to lower the dumbbell back to the starting position.

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