Avoid This Biceps Curl – The Big Mistake You Must Stop

Stop Doing This Biceps Curl (I’m Begging You!)

Breaking Down the Waiter’s Curl

Of all the biceps curl variations out there, there is one in particular that has seemed to have drawn the ire of some without actually knowing why they feel the way they do. In this article, we’re going to break down the Waiter’s Curl and take a closer look at its effectiveness as a biceps exercise. Specifically, we’ll explore its ability to efficiently target the long head of the biceps.

The Objections

First, let’s address the belief that the waiter’s curl doesn’t have enough supination to build bigger biceps. This is blatantly incorrect. Not only is this exercise performed from a position of supination, but it also allows for active supination during the movement. To maximize the supination, it’s important to grip the dumbbell correctly by placing your hands and fingers flat against the undersurface of the dumbbell.

Next, let’s talk about the misconception that the Waiter’s Curl is unnatural or weird. Biomechanically, it is quite similar to the rope curl. Additionally, it occurs predominantly in a hinge joint that restricts unnatural motion. Therefore, this exercise is both safe and effective.

Comparing the narrow grip knurling on an EZ Bar, you’ll find that the width of the Waiter’s Curl is almost the same. Not only is this not dangerous, but it also allows for increased engagement of the long head of the biceps, which is responsible for adding biceps peak and height.

Addressing Range of Motion

Some critics argue that the range of motion on this biceps curl variation is limited at the bottom of the rep because you can’t comfortably extend the elbows all the way down. While this is true, it’s important to understand that an exercise’s range of motion shouldn’t be confused with the range of motion possible at the joint performing the exercise. The bottom 20 degrees of a standing curl aren’t as effective for overloading the biceps. That’s why some people opt for seated barbell curls, which limit the dominant contribution of other muscles and allow the biceps to do the work in their natural range.

The Favorable Line of Pull

If someone claims that the line of pull on the biceps is unfavorable, it usually indicates a lack of knowledge of anatomy and biomechanics. The biceps is a two-headed muscle with separate attachments, and a narrow grip narrows the line of pull, allowing for better engagement of the long head. This often leads to increased activation of this weaker biceps head.

Dispelling Misconceptions

There are a few misconceptions we need to address. Firstly, the claim that the Waiter’s Curl creates negative feedback of instability at the shoulder and elbow joints is simply not true. Secondly, some people worry that this exercise may stress the wrists. However, if performed correctly by grabbing the dumbbell properly and allowing natural wrist extension, this concern can be minimized.

Choosing the Right Exercise for the Right Goal

It’s important to understand that different exercises serve different purposes. While an alternating dumbbell biceps curl may be better for some goals, when the aim is to target the long head of the biceps, the Waiter’s Curl is a superior choice. Everyone’s fitness journey is unique, so it’s essential to find exercises that work best for your specific goals.

Conclusion

Just because you can load other exercises for biceps more heavily doesn’t mean you should dismiss the Waiter’s Curl. Tension is the language of muscles, and finding alternative ways to stimulate growth and overload is crucial for long-term progress. So, the next time you hit the gym, give the Waiter’s Curl a chance and experience the unique benefits it offers to your biceps workout.

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