Waiter Curl

Start

Finish

similar: Dumbbell Bicep Curl

How to do it

Cup one dumbbell end in both palms so it sits flat like a tray, keep the elbows tucked in, and curl the weight up to chest height and back down without tipping it.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Dumbbells

Common mistakes

• Gripping the handle instead of cupping the flat end, which loses the constant supination cue
• Letting the elbows flare out so the shoulders share the load
• Choosing a dumbbell too heavy to control, which makes the weight tip and slip

Variations

• Seated waiter curl
• Waiter curl with a two-second hold at the top

Can't do this one? Swap it for

• Dumbbell Biceps Curl
• Cable Biceps Curl
• Backpack Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps