Waiter Curl (Dumbbell)
Also called Waiter Curl, Waiter's Curl, Cup Curl, DB Waiter Curl
How to do it
Hold a single dumbbell vertically with both hands cupped underneath the top plate, palms facing up like a waiter carrying a tray. Tuck your elbows into your sides and keep your upper arms still. Curl the dumbbell up toward your chin, squeeze the biceps hard at the top, then lower under control to full extension.
Setup
Stand tall, feet hip-width apart. Cup both hands palms-up beneath the top plate of one dumbbell so it hangs vertically. Pin your elbows to your sides and brace your core before the first rep.
Where you should feel it
The peak of the biceps. The supinated, both-hands grip keeps constant tension on the biceps through the whole range, while the forearms and front delts work to stabilize the load.
When to use it
A biceps peak and mind-muscle builder. Program it as an accessory after heavier curls or presses, or as a high-rep burnout finisher when you want strict, swing-free form.