Скачать или смотреть The Waiter Curl: The Best Bicep Curl You’re Not Doing

Most lifters overlook the waiter curl—but it’s one of the most effective ways to isolate your biceps, especially the short head. In this video, strength coach Joseph Lucero breaks down the anatomy behind the movement, how elbow position changes what part of the bicep you’re targeting, and how to perform this curl with a dumbbell or kettlebell for maximum control.

Suggested rep ranges for strength and size
Ideal for lifters with limited equipment or sore elbows
Train smarter. Curl better.

Full Guide: https://powerliftingtechnique.com/wai...

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