I’m not saying waiter curls won’t build biceps muscle or that you can't use them as a biceps curl variation if you really want to. Any biceps exercise where you’re loading elbow flexion and progressively overloading will produce growth to some extent when included in your arm workouts. It’s just a question of “but why though?”, since it’s essentially just a less effective version of a standard curl such as a barbell curl, dumbbell curl, cable curl or machine curl. Less biceps output from the suboptimal alignment and less overall stability. Not what you want if the goal is to build bigger biceps as efficiently as possible. If you really enjoy waiter curls and insist on doing them in your biceps workouts then go for it. But of all the arm exercises for mass available I wouldn’t even put them in the top 20, and there are just much better choices overall for biceps training.
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