Can't Grow Your Arms? You're Probably Neglecting This Muscle.

Neglecting the brachialis is an oversight easily corrected. And there’s one exercise we recommend to strengthen it, regardless of your experience level.

The waiter curl takes grip strength and strain on the forearms completely out of the equation. This allows you to put all of your focus on training your biceps, specifically the long head of the biceps, without adding unnecessary stress to other parts of the body.

Unlike many of these other variations, the waiter curl uses a unique grip to train the biceps in a way that isn’t typical of other exercises. It equires you to rest the flat side of the dumbbell on the palm of your hands.

Read the full guide to see proper form, common mistakes, and a deeper dive into which muscles are worked.

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