10 Best Dumbbell Waiter Biceps Curl Alternatives for Gym & Home

The 10 Best Dumbbell Waiter Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Waiter Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Dumbbell One Arm Standing Curl

   99% match

   Biceps · Beginner · Isolation

   It uses the same equipment and still works the biceps.

   • Dumbbell

   How to perform it

   1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
   2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
   3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Waiter Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Waiter Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Waiter Biceps Curl
   • Body position: standing, the same as the Dumbbell Waiter Biceps Curl
2. Play demonstration

   Progression

   2. Dumbbell Standing Concentration Curl

   99% match

   Biceps · Intermediate · Isolation

   Pick this when you want a harder version that still works the biceps.

   • Dumbbell

   How to perform it

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
   2. Place your opposite hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Waiter Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Waiter Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Waiter Biceps Curl
   • Body position: standing, the same as the Dumbbell Waiter Biceps Curl

3. Progression

   3. Dumbbell Standing One Arm Concentration Curl

   99% match

   Biceps · Intermediate · Isolation

4. Progression

   4. Dumbbell Standing One Arm Curl (Over Incline Bench)

   99% match

   Biceps · Intermediate · Isolation

5. Progression

   5. Dumbbell Standing Preacher Curl

   99% match

   Biceps · Intermediate · Isolation

6. Play demonstration

   6. Barbell Standing Concentration Curl

   98% match

   Biceps · Intermediate · Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   • Barbell

   How to perform it

   1. Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
   2. Rest your opposite hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the weight back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Waiter Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Waiter Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Waiter Biceps Curl
   • Body position: standing, the same as the Dumbbell Waiter Biceps Curl
   • Balance: harder to stay steady on than the Dumbbell Waiter Biceps Curl
7. Play demonstration

   7. Dumbbell Cross Body Hammer Curl

   95% match

   Biceps · Beginner · Isolation

   The same equipment, taken with a neutral grip.

   • Dumbbell

   How to perform it

   1. Stand up straight with a dumbbell in each hand, palms facing your body.
   2. Keep your elbows close to your torso and your upper arms stationary.
   3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.
   4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Dumbbell Waiter Biceps Curl
   • Primary muscle: biceps, the same as the Dumbbell Waiter Biceps Curl
   • Equipment: free weights, the same as the Dumbbell Waiter Biceps Curl
   • Body position: standing, the same as the Dumbbell Waiter Biceps Curl

8. 8. Dumbbell One Arm Standing Hammer Curl

   95% match

   Biceps · Beginner · Isolation

9. Progression

   9. Dumbbell One Arm Reverse Spider Curl

   95% match

   Biceps · Intermediate · Isolation

10. Progression

    10. Dumbbell Standing One Arm Reverse Curl

    95% match

    Biceps · Intermediate · Isolation