In this edition of Check Out This Exercise, we’re looking at Waiter Curls. No doubt every serious lifter wants big guns, right? Even though the triceps make up most of your arm size, many lifters think in terms of biceps when they think of massive arms. That’s no surprise when you look at some of the pros with massive biceps. When you set up your biceps routine, one exercise that you might not think of is Waiter Curls. What are those, you ask? Let’s find out!
What Are Waiter Curls
Waiter Curls are a dumbbell exercise performed by placing your hands underneath the wide, flat end of a single dumbbell. This creates a narrow hand placement, which helps target the long head of your biceps. Where did the name come from? Think of holding a big tray of food. Your hands are underneath, supporting the plate, like a waiter.
Muscles Worked
As noted, Waiter Curls mainly work the brachialis (long head). Synergists include the biceps brachii and brachioradialis. Stabilizers include the upper and middle trapezius, erector spinae, and wrist flexors.
Here’s An Example Routine
I suggest performing this routine after training back as part of a Legs/Push/Pull split. Go right into your forearm routine after performing these exercises.
EZ Curls – 3 sets – 12, 10, 8 reps
You can use a regular EZ bar or a cable EZ bar attachment.
Incline Dumbbell Curls – 2 sets – 10-12 reps
Make sure you’re using supination on this exercise.
Waiter Curls – 3 sets x 12, 10, 8 reps
Performance Tips
It’s important to understand how this exercise is performed. To repeat, you’re placing your hands under one end of a dumbbell. I use an adjustable dumbbell with a 10 pound plate (I have another 10 pounder on the other end). This is similar to a concentration curl in that you don’t need a lot of weight.
Also like concentration curls, this is a great exercise for your biceps peak. The actual movement is the same as a regular curl, hold at arm’s length and curl the dumbbell up. As always, take 2 seconds up, 4 seconds down and pause for a 3 count in the fully stretched position. You can also pause near the top of the movement, at the point of maximum tension.
Add These Supplements
Good workout nutrition starts with a great protein powder, such as Hi-Tech Precision Protein. This is a delicious protein, no doubt. But what really sets it apart is the fact that it optimizes protein synthesis, a key trigger of muscle growth. From there, drink your pre-workout (I never train without one). I suggest Gorilla Mind Gorilla Mode, one of the best pre-workouts you can use. If you use an intra-workout, try Redcon1 Grunt. This is an impressive formula featuring 3 grams of leucine. Finally, don’t forget your post-workout shake, and I suggest EFX Sports Karbolyn with your Precision Protein. Stop by illpumpyouup.com and stock up on all your supplement needs.
A Quick Look At Nutrition
I always try to emphasize that you should consume roughly 50% of your daily carbohydrates, and all of your simple carbs, in the hours around your workout. I also suggest a minimum of 1 gram of protein per pound of bodyweight. Logically speaking it makes sense to divide this amount up into several meals throughout the day.
Summary
While you always want to focus on the basics, when it comes to biceps, it’s a good idea to get some variety in there. By all means, start with EZ curls, but from there, you can and should mix it up a bit. I like this exercise, and it’s one of several new exercises I’ve added to my routine. Add it to yours, follow the tips in this article, and get those guns growing!