Dumbbell Waiter Curls are a unique variation of the traditional bicep curl, focusing on improving bicep strength and endurance while also engaging the forearms. This exercise involves holding a dumbbell in a specific way, similar to how a waiter might hold a tray, which helps in isolating the biceps more effectively.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Position your hands in a supinated grip (palms facing up) as if holding a tray, with the dumbbells resting on your palms.
3. Keep your elbows close to your body and your arms extended down by your sides.
4. Engage your core to maintain balance and stability throughout the exercise.
5. Slowly curl the weights upwards towards your shoulders by bending your elbows.
6. Pause briefly at the top of the movement, ensuring maximum contraction in the biceps.
7. Lower the weights back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions, maintaining proper form throughout.